Kac Para Yarismasi

Arthritis Diet and Exercises

Nutrition Through the Lifecycle: Dietary Fiber


♪ [music playing–
no dialogue] ♪♪ ♪ [music playing–
no dialogue] ♪♪ Hi my name is Emily
Brinkmann, a dietetic graduate student at Eastern
Illinois University, and I will be talking today
about dietary fiber. Are you confused about where to
go in the cafeteria or dining hall to get the most out of your
meal to make it more nutritious or are you looking
for an easy tweak in your diet to make a big impact? Well, like I said I’ll be
talking about dietary fiber, which for many of you you are
already eating a lot of dietary fiber each day, but did you know
that for females it’s recommended to consume 25 grams
and for men it’s 30 grams, but the average person only consumes
14 grams of dietary fiber. So the different sources of
dietary fiber are fruits, vegetables, grains, nuts, beans,
and legumes. So think about your diet for a
second, have you eaten any of those today? Now dietary fiber has a plethora
of different benefits for you and some of the main
key ones are that it helps lower your
bad cholesterol. It helps with your heart health. It can help prevent cancer, and
also dietary fiber makes you have to eat a little bit slower,
so you have the sense of feeling full for a longer amount of
time, and this over time can help with weight loss or help
with weight management. Now there are two different
types of fiber, there’s insoluble and soluble fiber. Both of these contribute to the
benefits I just stated. All these benefits together will
help make a good you and a healthier body, so you can give
110% each day. And the different grains for
dietary fiber have three parts, there’s the germ,
endosperm, and bran. The difference between white
bread and whole wheat bread is actually in the grain because
for white bread they actually do a refining process
and all of the white bread, the bran
has been removed. And the bran is actually what
contains the fiber, so I’m actually going to demonstrate
this today with the incorporation of accessories
into your wardrobe because right now you can see I’m kind of
wearing a plain white shirt, so this is me as a white bread. Now that you can see that with
the accessories I have added they are very similar to wheat
bread in the fact that you want the extra coating, you want that
extra effort because it does help benefit because with the
wheat bread, think of accessories in a way that you
want to include every single detail to get the
most out of it. Now like I had mentioned before,
there are several different sources of dietary fiber like
fruits, vegetables, beans, legumes and grains. You might be wondering to
yourself, how am I actually going to get in those 25 or 30
grams of dietary fiber each day? Well, just to give you an idea,
a medium apple has 4 grams of dietary fiber and two slices of
whole wheat bread contains actually 6 grams, but fruits and
vegetables do not have a nutrition label, but most of the
other products do have a nutrition label. And as you will see on this
package of almonds, it’s right underneath total
carbohydrates is right where the
dietary fiber is. So this is an easy way to keep
track of dietary fibers that you actually consume
throughout the day. Some other really great sources
of dietary fiber that I have on the table are popcorn, whole
wheat rice and noodles, which are easy ways to incorporate
more dietary fiber in. Also, different types of cereal
is key to help feeling full. Peanut butter, which I know is a
staple in my diet and probably in yours as well and also dried
apples and dried fruit is another alternative
and easy way to have a quick nutritious
snack as well. So, um some tips on how to
incorporate more dietary fiber into your diet is actually to
start of your day with cereal that contains at least 4 grams
of dietary fiber. So, I have a few examples here. As you can see all
of these are very good options for dietary fiber. All of them contain at least 7
grams of dietary fiber. So this is a lot of
fiber in the morning. If you are not willing to change
over your cereal, it is possible for you to add bran to your
favorite cereal to get as much dietary fiber in the morning. And you want that extra fiber,
because if you’re like me you have a very strict schedule and
you’re not able to eat a snack during the day, so this is a
great way to feel full in the morning to help you survive
until lunchtime. Another important key fact of
dietary fiber is to increase your intake of water. I would suggest doing this by
carrying a bottle of water around with you because you need
that extra water to prevent from getting dehydrated
throughout the day. Also, at least half of your
grain intake of the day should be whole grains, so the examples
I just showed you there are so many different products in the
grocery stores today to help you include more dietary
fiber into your diet. Also, including snacks
throughout your day with dietary fiber is another way to include
more dietary fiber, so this can be as simple as packing a fruit
or a vegetable or else even packing a yogurt and sprinkling
bran on top or eating cheese with whole grain crackers. Now some websites that are very
helpful to you on learning more about dietary fiber are
kidshealth.com that has so much information about tips and
information about dietary fiber, as well as choosemyplate.gov is
another helpful tip and also eatingwell.com has lots of
recipes on their site. So this will be good for you to
make different foods with your parents and also
with your friends. And two organizations that
promote the incorporation of dietary fiber into your diet is
the American Heart Association and American Cancer Society. To sum up, dietary fiber is an
easy way to help your diet become a little more nutritious
and healthier, and it will help you perform the best that you
can every single day. And remember to always add your
accessories because it’s always the little stuff that
makes a big difference. ♪ [music playing–
no dialogue] ♪ ♪

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