Recognizing the Real Whole Grain UNIVERSITY HEALTH AND All whole-wheat bread is brown, but not all COUNSELING SERVICES brown bread is whole-wheat. . "Wheat bread" www.uww.edu/uhcs GOOD NEWS may be made from varying proportions of Corner of Prairie and Starin Division of Student Affairs, UW-Whitewater enriched white flour and whole-wheat flour. www.uww.edu/staffair The type of flour present in the largest amount is listed first on the ingredient label. Hours ABOUT FIBER Sometimes a dark color is provided by Monday-Friday 8:00 - 4:30; summer & evening hours may vary. "caramel coloring," also listed on the label. Health Services 472-1300 * Examinations and treatment The milling of wheat to produce white flour for illnesses and minor injuries results in the loss of nutrients and fiber as the * Laboratory tests and medications * Allergy injections and immunizations bran and germ are removed. * Pelvic exam and Pap test
* Contraceptives By law, bread that is labeled "whole wheat" * STD and HIV antibody testing must be made from 100 percent whole-wheat * Cold self care flour. The term "whole grain" must refer to * Referrals to specialists * Phone consultations with RN cereal grains that consist of the intact, ground, * Rehabilitation for students with cracked or flaked fruit of the grains whose disabilities principal components -- the starchy Counseling Services 472-1305 endosperm, germ and bran -- are present in * Individual counseling for many concerns, including... the same relative proportions as they exist in * Relationships * Decision-making * Depression * Anxiety the intact grain. * Self-esteem * Sexual orientation Try: * Values clarification * Stress Ø Bran muffins * Alcohol and other drugs use * Sexual assault and abuse Ø Cornbread, from whole, ground cornmeal * Group counseling options Ø Cracked wheat bread * Consultations with staff * Referrals to community agencies Ø Graham crackers * Crisis intervention Ø Oatmeal bread * Practicum training site Ø Pumpernickel bread Wellness Services 472-1300 ext. 2244 Ø Rye bread * Lobby Resource Center * Web site * Royal Purple articles * Posters Taken from "Extraordinary Facts about Beans" American * Bulletin board kits * Wellness fairs Cancer Society, “Dietary Guidelines for Americans” * Healthy U newsletter * Educational presentations USDA and “Fiber” Harvard School of Public Health
For more information go to: Employee Assistance Program 472-1305 www.hsph.harvard.edu/nutritionsource/fiber.html * Confidential assistance and referral for employees with concerns such as: The University of Wisconsin-Whitewater is * Stress * Troubled coworkers committed to equal opportunity in its * Depression * Marriage/family educational programs, activities, and * Finances * Health employment policies for all persons regardless of race, color, gender, creed, * Alcohol and other drug use religion, age, ancestry, national origin, disability, sexual orientation, political 24-Hour Emergency help: affiliation, marital status, Vietnam-era veteran status, parental status and 911 Whitewater Rescue Squad pregnancy. 472-1060 Sexual Assault Response Team
Document Name: T:UHCS\catalog\nutrition\AbtFiber.O.44 262-741-3200 or 1-800-365-1587 Crisis Line Date Reviewed: 6/07 Next Review: 6/08 Health Benefits of Eating humans can't digest. What are Complex Carbohydrates? Chemically they are chains of many sugar Fiber There are several types of fiber, such as molecules. Sugars such as table sugar Foods high in fiber can lower your risk heart cellulose, pectin, lignin, and gums. Plants (sucrose), honey, corn syrup and such, are disease differ in the types and amounts of fiber simple carbohydrates. They contain only one A diet high in cereal fiber has been linked they contain. or two sugar molecules. to a lower risk of type 2 diabetes Soluble fiber partially dissolves in water and Eating dietary fiber, particularly insoluble is found in foods like oatmeal, nuts and During digestion, complex carbohydrates and fiber, is associated with a lower risk of seeds, beans, peas and lentils, apples, sugars are broken down into single sugar diverticular disease. pears, and berries. molecules before being absorbed into the Fiber, especially wheat or oat bran, seems Insoluble fiber does not dissolve in water body and used for energy. The links between to relieve and prevent constipation and is found in whole grains, seeds, the sugar molecules in dietary fiber cannot be By providing fullness with fewer calories, carrots, cucumbers, zucchini, celery and broken by human digestive enzymes. Thus, fiber rich foods can be helpful in weight tomatoes fiber passes down the intestinal tract and control. Different types of fiber function differently in forms bulk for the stool. the body. It is important to eat a variety of Some good foods for fiber: plant foods to benefit from effects of Why Eat Foods With Complex 9 Whole-grains different kinds of fiber. Carbohydrates? 9 Vegetables, especially with edible skins, 9 They provide energy stems, seeds 9 They provide vitamins and minerals 9 Beans, lentils and peas 9 Most are low in fat 9 Whole fruits, especially with edible skins or 9 Fiber helps the digestive system work seeds properly 9 Nuts and seeds 9 They taste good
Did You Know... Foods High in Complex Carbohydrates The form of food will affect its fiber content Whole grain breads, breakfast cereals and Apple juice, 3/4 cup: 0.2 g fiber pasta Applesauce, 1/2 cup: 2.1 g fiber Brown or wild rice Whole apple with peel: 3.6 g fiber Beans, lentils and peas Fruits Facts about Fiber Vegetables
One cup of cooked beans gives adults What Are Whole Grains? Many people think that foods such as bread about 1/2 of the suggested amount of fiber Whole grains are products that contain the and potatoes are fattening. In fact, most of needed in one day entire grain, or all the grain that is edible. the calories come from the company they The recommended daily amount of fiber They include the bran and germ portions keep - calorie-rich additions such as butter or each day is 20-35 grams, but most which contain most of the fiber, vitamins, and margarine, sour cream, gravies, jam or jellies. Americans only eat 14-15 grams per day minerals, as well as the starchy endosperm. Fiber intake should be increased gradually Complex carbohydrates provide only 4 with an increase intake of water as well Some examples are whole wheat, cracked calories per gram, while fat provides 9 since fiber absorbs water. wheat, bulgur, oatmeal, whole cornmeal, calories per gram. Eating more complex Foods high in fiber are usually low in fat popcorn, brown rice, whole rye, and scotch carbohydrates is a good way to fill up with Dietary fiber is the parts of plants that barley. fewer calories, if you watch those additions.