peas

 

Fiber! Fiber!

 

 

 

May 2018

Wise Health Decisions® Newsletter

 

Fiber! Fiber!

Everywhere!

 

What’s the big deal about fiber?

Eating high fiber foods may help you:

*   Control cholesterol

      *   Reduce blood pressure

 *   Control blood sugar

  *   Control your weight

                             *   Keep your digestive system healthy


alertCaution: There are many fiber supplements. Most are not harmful.

However,consult your physician or pharmacist before using if you have:

Intestinal problems

Take aspirin or other medications

Diabetes, (may lower blood sugar)




Daily Fiber recommendations for adults:

Age 50 or Younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams


 

What are the best fiber foods for you to eat:freshfruit

 

  • -Whole grain products in breads and 

     cereals.

  • -Fruits, vegetables and beans

-Eating the skin of fruits and vegetables to help

you get more fiber.

 

 

 

How difficult is it to eat recommended amount of fiber in a day?

 

Here is an example:

1 cup Raisin Bran cereal= 7 grams

1/2 cup baked beans = 11 grams

1 cup cooked peas = 9 grams

1 medium pear= 5 grams

1 medium baked potato with skin= 5 grams

Total = 37 grams fiber

 

Look at the nutrition label on a package.

Foods with 3 grams or higher are good sources of fiber.

5 grams or more/serving are even better.


 

If you are not used to eating fiber foods, go slowly. Gradually

increase the amount of fiber you eat so you do not get gas or diarrhea.

 

 

OwlTo learn more about        

improving your health with fiber

talk with the RNs of Wise Health Decisions®.  


 

 

 

Resources:

   Mayoclinic.com

   Webmd.com

 

 

 

 

 



 

 

 

 

 

 

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