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L e s s o n 4 Foolproof WholeWheatBread Vegetarian SloppyJoes Honey BasilCarrots Bannock Recipes: Fiber Fact Sheet2:FindingFoodswithFiber Trans Fact Sheet1:FindingFoodswithLessSaturatedand Worksheet: FiberCounter Mediterranean diet andtheriskfor diabetes; branandcholesterol;insolublefiber; deficiencies; fiberandlosingweight; fiberandnutrient Fiber supplements; Their Answers Information Sheet:SomeCommonQuestionsand Set Your Wellness Goals, Slowly ButStart Fiber Facts Using MyPyramid Recipe Notes Food Sense Objectives Lesson 4 Contents (of thispacket)

4. • • to: Complete thislessonandyouwillbeable O Lesson 4offers recipesthathelpyoufollow this Re labels. andtheNutritionFactsMyPyramid panelonfood help youmeetthesegoals, weshowyouhowtouse less saturatedandtransfatswithmorefiber. To all atonce. You canbeginbychoosingfoods with Some ofitcanbedifficultto follow. Itishardtodo food ofadviceabout thesedays. givelots Experts Food • • • • • bje explain howeatingsaturatedandtransfatsaffects describe MyPyramid state therecommendedfiberintake for healthy fiber; name thetwotypesofdietary blood cholesterollevels; explain howeatingfiberaffectsbloodglucoseand blood glucoseandcholesterollevels; identify twoways toeatmorefiber. calculate yourdailyfiberintake; adults c ipe

to You owe it Food c S tives ense N otes healthful eatingrule: y Choose fiber-richfruits,, ou and wholegrainsoften. S ense— r se lf Y o u r W e ll n e s s R o a d m ap: Lesson 4 The recipe ingredients have lots of fiber—, of the food groups show their importance. All of us , beans, and whole flour. The last ingredi- should eat more of the groups with wider bands and ent might surprise you. A cup of whole wheat flour less of those with narrower bands. contains lots of fiber, while a slice of whole wheat • The , vegetables, and groups are made bread contains much less. Bread is an important fiber up of plant foods. We all need to eat more each source because most people eat several slices a day. day from these three groups. • Oils are fats that are liquid at room temperature. Using MYPyramid We only need to eat a small amount of foods con- Alice quickly became a regular exerciser. She had taining oils each day. always gotten up early, so she walks before going to • The milk and and beans groups contain work. When I suggested that the next step was food mostly foods from animals. The meat group also choices, she groaned. She feels most advice includes nuts and beans. We should eat foods is too confusing. It also keeps changing. She wanted from these two groups a few times each day. something simple to use. The amount of food you need from each group I introduced Alice to MyPyramid. Each vertical depends on the number of calories you should eat. band on MyPyramid represents a food group. From If you have Internet access, you can find out your left to right the food groups are grains, vegetables, calorie level by filling in your age, gender, and level fruits, oils, milk, and meat and beans. The widths Y o u r W e ll n e s s R o a d m ap: Lesson 4 of physical activity at www.MyPyramid.gov. It will Eat more plant-based foods to eat less saturated and trans then show you how much from each food group is fats recommended for you to eat. For instance, if you eat Harry and Pat found it hard to exercise regularly. about 2,000 calories, your daily recommendations Setting aside time to walk didn’t work. They finally are found in the table below. joined a health club for 3 months. Harry couldn’t stand to waste the membership money, so they used the time at the health club as their twice-a-week date. Food Group Recommended Daily Amount Grains—6 ounce-equivalents one ounce equivalent = 1 slice of bread Eating more plant-based foods was easier for them. (at least 3 should be whole ) 1 cup of ready-to-eat They were both concerned about blood cholesterol. ½ cup of cooked cereal, , or They decided to have one meatless meal a week. They Vegetables—2½ cups one cup = 1 cup of raw or cooked also began trying different bean and grain dishes vegetables or once a week. 2 cups of raw leafy greens Fruits—2 cups one cup = 1 cup of or 100% fruit juice Eating more from the grain, vegetable, and fruit ½ cup of dried fruit groups will help Harry and Pat eat less saturated Oils—6 teaspoons Includes: and trans fats. Of all the fats in foods, saturated oil used in cooking has the most influence on risk for heart disease and, mayonnaise indirectly, on high blood pressure and diabetes. Eat- salad dressings ing too much raises blood cholesterol, soft margarine especially LDL, the “bad blood cholesterol.” Trans fat foods naturally high in oil like oily fish, nuts, olives, and avocados also raises LDL and, if eaten in large amounts, lowers Milk—3 cups one cup = 1 cup of milk or HDL, the “good blood cholesterol.” These effects on 1½ ounces of natural blood cholesterol increase our risk for heart disease. 2 ounces of processed cheese Saturated and trans fats don’t affect blood glucose Meat and Beans— one ounce equivalent = levels or blood pressure directly, but they do cause a 5½ ounce-equivalents 1 ounce of meat, poultry, or fish ¼ cup cooked dry beans narrowing of the arteries. And this, in turn, raises the 1 egg risk for high blood pressure. The changes saturated 1 tablespoon of peanut butter and trans fats cause in blood cholesterol make it ½ ounce of nuts or seeds more likely you will have heart problems if you do develop diabetes.

Saturated fat is found in animal foods, like dairy and meat products. Small amounts also are found in liquid vegetable oils. Coconut and palm kernel oil contain more saturated fat than most other vegetable oils. Liquid vegetable oils can be made more satu- rated by a process called hydrogenation. So crackers made with hydrogenated vegetable oil may contain some saturated fat. Y o u r W e ll n e s s R o a d m ap: Lesson 4 Hydrogenation can also produce trans fat. The fruits and vegetables lowered their blood pressure. major source of trans fat is processed foods such as The effect on blood pressure was even greater if the manufactured baked goods, solid margarines, snack diet was also low in fat. Some scientists argue that foods, shortening, and salad dressing. Some trans high-fiber diets have this effect because they also are fats are also made naturally. Bacteria in the stom- low in fat. Even so, eating more fiber should be part ach of cows and sheep produce trans fats that are of your wellness plan. stored in that animal’s body fat. So, eating or mutton fat can add trans fat to your diet. Most high-fiber foods are found in the grains, veg- etables, and fruits groups, with one exception. The Adults should not eat more than 10 percent of their meat group contains dry beans and peas, both good daily calories as saturated fat. This amounts to 20 sources of fiber. Include them in your efforts to eat grams for those needing 2,000 calories a day. There more fiber. is no Daily Value for trans fat. Medical experts recommend keeping our daily intake of trans fat Fiber Facts as low as possible. Choose low-fat dairy, meat, and Fiber is the part of fruits, vegetables, beans, and other processed foods. The new food labels make grains that your digestive system cannot break this easier to do. Use the Nutrition Facts panel to down. Fiber passes through and comes out in the compare the amounts of saturated and trans fats in stool. Eating more fiber helps keep you “regular.” similar foods. Choose foods that have low amounts of both saturated and trans fats. For more details, There are two types of fiber, insoluble and soluble. see the fact sheet “Finding Foods with Less Saturated Insoluble fiber is found in vegetables, wheat, and and Trans Fats.” grains (To learn more, see Common Question #5). Soluble fiber is the most important for reducing Alice asked me about a report she heard on the ra- risks of heart disease and diabetes. It is found in dio. It said that eating too much rice, potatoes, and oats, beans, peas, seeds, and fruits. Soluble fibers white bread can increase your risk of diabetes. I told hold water and form gels. This makes the stool her the study suggested this was possible, but it did softer and easier to pass. Eating soluble fiber lowers not prove that eating these low-fiber foods increases blood cholesterol and blood glucose levels. When diabetes risk. You can read the full answer to Alice’s people with high blood cholesterol eat more oat query in Common Question #6. But a wise reaction bran or beans (sources of soluble fiber), their blood to this report is to eat more fiber-rich foods. cholesterol levels can drop by 15 percent.

Eat more plant-based foods to eat more fiber Eating foods with soluble fiber slows the movement There is a connection between fiber-rich diets and of glucose from the intestine to the bloodstream. good health. Research indicates that people who It also heightens the sensitivity of cells to insulin, eat a high-fiber diet are less likely to develop heart disease, high blood pressure, diabetes, and cancer. Eating more fiber can lower blood glucose levels, blood cholesterol levels, and blood pressure.

A recent study demonstrated that even individuals with normal blood pressure who eat a diet rich in Y o u r W e ll n e s s R o a d m ap: Lesson 4 so that glucose moves from the blood to cells more Be adventurous—exercise with your friends or family efficiently. Soluble fiber helps people at risk for dia- on weekends. Expand your tastes to enjoy a variety betes or those who have diabetes. of foods. Try foods from other nations. All these things can help you eat more plant-based foods, and Most Americans don’t eat enough fiber. you will not get bored. • Women eat an average 13 grams. Be sensible—change to low-fat products gradually. Let • Men eat an average of 19 grams. your taste buds adjust. Increase your fiber intake We are encouraged to double our fiber intake to slowly. As you eat more fiber, drink at least eight 20–35 grams a day. glasses of water a day. Don’t overdo on your exercise goal. If you feel tired one day, wait a day or two to Use the worksheet in this lesson to determine your begin again. fiber intake. If it seems low, consider increasing it. Fact sheet 2 shows you how to find fiber in the We have kept the goals of Your Wellness Roadmap supermarket. simple. If you adopt our suggestions, you will be able to control your weight. You might even lose Set Your Wellness Goals, But weight. Controlling your weight reduces your risk Start Slowly of heart disease, high blood pressure, and diabetes. These lessons suggest you do four things to begin a If you want more details on managing your weight wellness plan: using diet and exercise, ask your extension educa- • Evaluate your inherited risk of heart disease, high tor about programs that can help you make further blood pressure, and diabetes. changes in your lifestyle. • Evaluate your personal risk of diabetes. Thanks for completing this lesson series. • Be active—get more physical activity. • Eat more plant-based foods to eat less saturated College of Agricultural Sciences • Cooperative Extension and trans fats and get more fiber. Prepared by J. Lynne Brown, associate professor of food science, in cooperation with Carla Miller, Frances Shacklock, and Sheila Rye Set your own goals for activity and eating. And Visit Penn State’s College of Agricultural Sciences on the Web: http://www.cas.psu.edu/ remember: Penn State College of Agricultural Sciences research, extension, and resident education programs are funded in part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. Be realistic—make small changes over time in both This publication is available from the Publications Distribution Center, The Pennsylvania State Univer- sity, 112 Agricultural Administration Building, University Park, PA 16802. For information telephone eating and activity. Small steps work better than big 814-865-6713. Where trade names appear, no discrimination is intended, and no endorsement by Penn State Coopera- leaps. Start walking once or twice a week if you’ve tive Extension is implied. been inactive. Try eating more fruit before you work This publication is available in alternative media on request. The Pennsylvania State University is committed to the policy that all persons shall have equal access on eating more grains or beans. to programs, facilities, admission, and employment without regard to personal characteristics not related to ability, performance, or qualifications as determined by University policy or by state or federal authorities. It is the policy of the University to maintain an academic and work environment free of dis- Be flexible—talk to your family about changing foods crimination, including harassment. The Pennsylvania State University prohibits discrimination and ha- rassment against any person because of age, ancestry, color, disability or handicap, national origin, race, you eat together. Discuss what each finds accept- religious creed, sex, sexual orientation, or veteran status. Discrimination or harassment against faculty, staff, or students will not be tolerated at The Pennsylvania State University. Direct all inquiries regarding able to change. Maybe you will make most of your the nondiscrimination policy to the Affirmative Action Director, The Pennsylvania State University, 328 Boucke Building, University Park, PA 16802-5901, Tel 814-865-4700/V, 814-863-1150/TTY. changes first in meals you eat alone, like lunch and Produced by Information and Communication Technologies in the College of Agricultural Sciences breakfast. Allow time to change dinners. © The Pennsylvania State University 2006 CODE # UK054 Rev4M12/06MPC 4213 information sheet: Some common questions

L e s s o n 4 and their answers

1. Can I increase my fiber intake 3. Will a high-fiber diet help me with fiber supplements? lose weight? Fiber supplements can help relieve occasional Because foods high in fiber are typically low in fat, constipation. Some laxatives sold as stool softeners take longer to chew (slowing food intake), and are fiber supplements. They are not a substitute for contribute to a feeling of fullness, they may help fiber-rich foods. Supplements do not contain all the in weight loss. Fiber itself is calorie free. High-fiber other nutrients that accompany fiber in foods. A diet foods give you a lot to eat without a lot of calories. based on the MyPyramid provides all the nutrients Foods high in fiber, such as fruits, vegetables, and you need. whole grains, should be part of a nutritious diet whether or not you’re trying to lose weight. Nothing is known about the safety of using fiber supplements regularly for long periods of time. Some 4. Will eating oats lower my doctors recommend fiber supplements to help lower blood cholesterol level? blood cholesterol levels in people with elevated blood Oats contain lots of soluble fiber. Oat bran is a richer cholesterol. This should only be done under your source of the soluble fiber found in all oat prod- doctor’s supervision. Some very thick fiber prepara- ucts. Soluble fiber promotes excretion of bile acids, tions can cause stomach discomfort. a by-product of fat digestion, in the stool. Soluble fiber’s effect on blood cholesterol is probably due to 2. Is it true that diets high this effect on bile acids. Many studies have shown in fiber cause nutrient that people with high blood cholesterol levels who deficiencies? ate about 90 grams of oat bran a day lowered their Some short-term research studies in which people blood cholesterol by 10–15 percent. Levels of all were fed fiber supplements or wheat bran reported blood lipids were lowered, but oat fiber had the big- a loss of some minerals. Large amounts of fiber can gest effect on LDL cholesterol. Oats have less of an reduce the body’s ability to absorb iron, copper, and effect on the blood lipids of persons with low, normal . These studies were short term. Mineral ab- cholesterol levels. sorption may improve over time as the body adapts to a fiber-rich diet. More research on the long-term The FDA has found the evidence strong enough effects of eating fiber is needed. Eating to authorize a health 20–35 grams as recommended claim on foods made should not lead to mineral with oats. The health deficiencies if you fol- claim that appears on low MyPyramid. the front of the pack- L e s s o n 4 : I n f o rm ation sheet age can state, “Soluble fiber from foods such as quick rise in insulin. This pattern if repeated over ______, as part of a diet low in saturated fat and time may lead to insulin resistance. Potatoes, white cholesterol, may reduce the risk of heart disease.” rice, and white bread don’t provide much fiber, which The manufacturer may list whole oats, oat bran, would slow the absorption of glucose produced from or whole oat flour in the blank (This claim is also eating these foods. This is just an observation since allowed for whole-grain , dried milled barley the actual reason these women developed diabetes is Oatrim, and Psyllium husk). The health claim is not known. But it supports the recommendation to based on a person’s eating at least 40 grams of oat eat more fiber-rich foods. bran or 60 grams of a day. This is equiva- lent to eating at least 3/4 cup of dry oatmeal a day. 7. What is the Mediterranean Oats are one source of . Be sure to eat diet? fresh fruits, vegetables, and other whole grains as This is a diet like that eaten in Mediterranean coun- part of your fiber-rich diet. tries (Italy, Greece, Turkey) before the introduction of many Western foods. The Mediterranean diet is based 5. What does insoluble fiber do? on , beans, nuts, fruits, and vegetables. Small In this lesson we have talked about soluble fiber. portions of flavorful cheese like Feta cheese and yo- The other type, insoluble fiber, does not bind water gurt are eaten daily. Meat, fish, and poultry are eaten but does provide bulk. This helps to form a soft stool infrequently. Olive oil replaces butter, margarine, and and promotes daily bowel movements. Most foods other vegetable oils. Olive oil contains a lot of mono- are a mix of both fiber types, but some are richer unsaturated fat. If monounsaturated fat replaces in insoluble fiber. Fruit and vegetable skins, wheat saturated fat in the diet, this lowers LDL cholesterol bran, celery, and broccoli stems are good sources of (the bad blood cholesterol) while not affecting HDL insoluble fiber. This kind of fiber may protect against cholesterol (the good blood cholesterol). colon cancer, perhaps by moving material through The Mediterranean diet is like the one we suggest in our digestive system faster. these lessons, except for the use of olive oil. Some nu- tritionists think a Mediterranean diet would make it 6. Is it true that eating a lot of easier for people to adjust to eating more plant-based potatoes, white rice, and white foods. Using olive oil in place of other fats allows you bread can increase my chances to keep more fat (and some say taste) in your diet. of being diabetic? A report from a 6-year study of nurses found that Scientists have reported that a low-fat and high-car- women who ate a lot of potatoes, white rice, and bohydrate diet causes problems for some diabetics. white bread and drank a lot of soft drinks were two- Their blood lipid levels, especially their triglyceride and-one-half times more likely to develop type 2 levels, rise instead of fall and they have less control diabetes than women with high-fiber diets. A similar over their blood glucose levels. A recent study indicat- observation has been made in men by the same ed that this can be avoided by replacing some of the research group. and most of the fat with olive oil. You may hear more about this approach in the future. The carbohydrates in potatoes, white rice, and white bread are quickly digested and absorbed. This produces a fast rise in blood glucose, followed by a Worksheet: Fiber counter L e s s o n 4

Use this worksheet to identify the high-fiber foods Food item Your serving size Grams of fiber you eat. Complete it in the evening after you have Example: white rice 1 cup cooked 0.3 g per half cup x 2 eaten dinner. servings = 0.6 g • Take a piece of paper and write down all the foods ______

you ate today. ______

• Circle each fruit, vegetable, bread, cereal, and ______grain product. Do not include , dairy prod- ucts, eggs, fats, and oils because they do not ______contain fiber. ______

• In the space provided to the right, write down each ______fiber-containing food you circled and how much ______you ate. ______• Look up the fiber content in the list provided here and calculate the fiber in the serving you ate. You ______

can also use the grams of fiber listed on the Nutri- Food item Serving size Grams of fiber tion Facts panel of the foods you ate. Write the Fruit fiber amount in the blank provided. , fresh with skin 1 medium 3.7 Apricots, fresh 3 medium 2.5 For example, if you ate 1 cup of white rice, the fiber , fresh 1 medium 2.8 content is 0.6 gram. Blackberries, fresh 1/2 cup 3.8 (0.3 grams per serving X 2 servings = 0.6 gram) Blueberries, fresh 1/2 cup 2.0 Cantaloupe, fresh, diced 1/2 cup 0.6 • Add your fiber intake for the day. Compare your Cherries, red, sweet, fresh 1/2 cup 1.3 total to the recommended amount of 20–35 Grapefruit, fresh 1/2 cup 1.1 grams of fiber per day. If you’re eating too little -fi Grapes, green, fresh 1/2 cup 0.8 Honeydew melon, fresh, diced 1/2 cup 0.5 ber, review Fact Sheet Nectarines, fresh 1 medium 2.2 2, “Finding Foods , fresh 1 medium 3.1 with Fiber.” If you’re Peach, fresh 1 medium 2.0 eating 35 grams or Pear, fresh 1 medium 4.0 more per day, keep up Pineapple, fresh, diced 1/2 cup 0.9 Plum, fresh 1 medium 1.0 the good work! Prunes, dried 4 medium 2.4 Raisins, dried 1/4 cup 1.5 Raspberries, red, fresh 1/2 cup 4.2 Lesson 4: wo r k s h e e t

Food item Serving size Grams of fiber Food item Serving size Grams of fiber Strawberries, fresh, sliced 1/2 cup 1.9 Cereals Watermelon, fresh, diced 1 cup 0.8 All Bran® 1/2 cup 9.7 100% Bran 1/2 cup 9.8 Vegetables Bran Buds® 1/2 cup 18.0 Asparagus, cooked 4 spears 1.0 Bran Chex® 1/2 cup 4.0 Beets, canned 1/2 cup 1.3 40% Bran Flakes® 1/2 cup 3.5 Beans, green, frozen, boiled 1/2 cup 2.0 Crackling Oat Bran® 3/4 cup 6.6 Broccoli, raw, chopped 1/2 cup 1.3 Grape-nuts® 1/2 cup 5.0 Broccoli, cooked 1/2 cup 2.3 Puffed Rice® 1/2 cup 0.1 Cabbage, shredded, boiled 1/2 cup 1.7 Shredded Wheat® 1 large biscuit 2.3 Carrots, raw, chopped 1/2 cup 1.9 Oatmeal, cooked 1 cup 4.0 Carrots, boiled 1/2 cup 2.6 Wheatena, cooked 1 cup 6.6 Celery, diced 1/2 cup 1.0 Corn, canned, whole kernel 1/2 cup 3.3 Crackers Cucumbers, fresh, with peel 1/2 cup 0.4 Saltines 2 each 0.2 Green peppers, raw, diced 1/4 cup 0.7 Graham Crackers 2 each 0.4 Lettuce, iceberg, shredded 1 cup 0.8 rye crispbread crackers 1 each 1.7 Mushrooms, raw, sliced 1/2 cup 0.4 Ryecrisp Original Crackers® 1 each 4.3 , raw, chopped 1/2 cup 1.4 Rice and pasta Peas, green, canned 1/2 cup 3.5 Brown rice, long grain, cooked 1/2 cup 1.8 Potato, microwaved, with skin 1 medium 2.5 macaroni, elbow, cooked 1/2 cup 0.9 Potato, boiled with skin 1 medium 2.5 spaghetti, cooked 1/2 cup 1.2 , chopped, frozen, ckd. 1/2 cup 2.6 white rice, long grain, cooked 1/2 cup 0.3 Spinach, canned 1/2 cup 5.1 Squash, summer, cooked 1/2 cup 1.3 Flour Squash, acorn, baked 1/2 cup 4.5 Oat bran, raw 1 cup 14.5 Sweet potato, baked in skin 1 medium 3.4 White flour 1 cup 3.4 Tomato, raw 1 medium 1.4 Whole wheat flour 1 cup 14.6 Wheat germ, toasted 1/4 cup 3.6 Bread, rye 1 slice 1.9 Beans and Bread, wheat 1 slice 1.1 Black beans, canned 1/2 cup 8.3 Bread, whole wheat 1 slice 1.9 Black-eyed peas, canned 1/2 cup 4.0 Bread, white 1 slice 0.6 Garbanzo beans, canned 1/2 cup 5.3 Dinner roll, plain 1 roll 0.9 Kidney beans, canned 1/2 cup 8.2 Lentils, cooked, boiled 1/2 cup 7.8 Lima beans, baby, frozen boiled 1/2 cup 5.4 Lima beans, mature, canned 1/2 cup 5.8 Navy beans, canned 1/2 cup 6.7 Pinto beans, canned 1/2 cup 5.5 Split peas, cooked, boiled 1/2 cup 8.1 White beans, canned 1/2 cup 5.6 Source: http://www.nal.usda.gov/fnic/foodcomp/ Fact Sheet 1: Finding foods with less

L e s s o n 4 saturated and trans fats

Cutting back on saturated and trans fats takes pa- Choose lean meats tience. Here are some hints to help you. Most packages of hamburger now list the percent lean. Start using the leanest hamburger you can Don’t deprive yourself afford. The higher the percent lean, the lower the The goal is to eat less than 10 percent of calories saturated fat content. Aim for 92 percent lean or from saturated fat—most of the time. Don’t try to better. Trim visible fat from other meats before cook- eliminate saturated fat entirely. You can eat some ing. Look at the labels on luncheon meats too. Begin foods with saturated fat. Even vegetable oils natu- choosing those with less saturated fat. rally have a small amount. Cheese contains lots of saturated fat. If cheese is one of your favorite foods, have 1–2 ounces at lunch. Then make low-fat choices the rest of the day. Another goal is to eat as little trans fat as possible. But completely avoiding trans fat isn’t practical for most people because it is naturally present in foods like beef. Be realistic. Make small changes in food choices over time.

Choose low-fat dairy products most of the time To bring low-fat dairy products in line with the Nu- trition Labeling and Education Act of 1990, the FDA ordered changes in the way low-fat dairy products are labeled. Now: • Skim milk is fat free or nonfat milk • 1% milk is low-fat milk • 2% milk is reduced-fat milk • Evaporated skimmed milk now is evaporated fat free or nonfat milk Lesson 4: Fa c t s h e e t 1 Read the Nutrition Facts panel Allow yourself time to change and compare foods before you to eating foods with less buy saturated and trans fats Look at the examples on the next pages. All values You may find you can make big changes in your own listed were taken from real food labels. Circle the lunch and breakfast. But your choices for dinner with best food in each example. Answers are at the bottom the family may be more difficult. Switching from of the pages, upside down. fried chicken to baked chicken may be an issue. Ar- guments about food often are really about power and Choose snacks carefully control. It takes time to work these out. Your first step Chips, snack mix, and other processed snack foods may be discussion. A second step may be allowing can contain a lot of saturated and trans fats. Gradu- family members more choices in other areas so that ally change your choice of snacks to fresh or dried their control of food choices becomes less important. fruits, low-fat , pretzels, oven-baked chips, or Give yourself time to work out these differences. popcorn.

Try olive oil instead of margarine or butter, but measure what you use Measure 2 teaspoons of olive oil in a small bowl. Use a pastry brush to spread the olive oil on two slices of bread. Sprinkle with garlic powder. Broil 2 minutes and you have garlic bread.

Evaluate what you eat over several days Not every meal or snack has to be low in saturated and trans fats. If you have a hamburger for lunch, just balance this with a low-fat breakfast of cereal and a lower fat dinner of roast chicken with baked sweet potatoes and steamed vegetables. If dinner is to be lasagna, eat a low-fat breakfast and lunch. To make a lower-fat lunch, get a grilled chicken sand- wich, instead of the hamburger and a salad with low-fat dressing. You could have hamburger and lasagna on the same day—just eat the lower-fat meals the next day. Lesson 4: Fa c t s h e e t 4 LESS FAT Compare these single-serving frozen entrees. Compare these fresh and frozen Italian entrees. Circle the best choice. (Answers are upside down at All serving sizes are about 1 cup cooked. bottom of page.) Circle the best choice.

% Daily Value* Total Fat 36 g 55% Cheese tortellini % Daily Value* Chicken pie Total Fat 6 g 9% Saturated Fat 10g 51% (fresh) % Trans Fat 2g Saturated Fat 3.5g 18 Trans Fat 0g

% Daily Value* Total Fat 12 g 18% Italian sausage % Daily Value* Meat loaf with Total Fat 16 g 24% Saturated Fat 6g 30% tortellini gravy and Trans Fat 0g Saturated Fat 6g 29% whipped Trans Fat 1g

potatoes

Answer: Meat loaf Meat Answer: tortellini Cheese Answer:

Answer: Lebanon bologna Answer: Your choice

Cost: $2.28/qt Cost:

Trans Fat 0g Fat Trans Trans Fat 0g Fat Trans Frozen Yogurt Frozen

10 Saturated Fat 1.5g Fat Saturated

% 20 Saturated Fat 4g Fat Saturated %

anilla anilla V Low-Fat

Cooked salami Cooked

4 Fat Total 2g 2g %

18 Fat Total 12 g g 12 %

ill ill H urkey T

% Daily Value* Daily % % Daily Value* Daily %

Trans Fat 0g Fat Trans

Trans Fat 0g Fat Trans

bologna Lebanon

Cost: $4.58/qt Cost:

5 Saturated Fat 1g Fat Saturated % 8 Saturated Fat 1.5g Fat Saturated

%

anilla V

Total Fat Total 3 2 g g 2 % 8 Fat Total 5 g g 5 %

Choice ealthy H

% Daily Value* Daily % % Daily Value* Daily %

Circle the best choice. best the Circle choose? you would one Which

yogurts slices. 4 is size serving The cup. 1/2 is size serving The .

luncheon meats luncheon frozen and creams ice Compare these these Compare following the Compare .

AT F ESS L

a F : 4 n o s s e L 4 t e e h s t c Fact Sheet 2: Finding foods with fiber L e s s o n 4

Are you getting as much fiber as you need? If not, the product label. Compare the Nutrition Facts for use the following suggestions to boost your fiber these cereals. Circle the best choice based on fat, intake: fiber, and . • Add one high-fiber food at a time. Give your body several days to adjust before adding a second food. Kellogg’s Low- Serving Size 1/2 cup • Be sure to drink six to eight glasses of water a day. Fat Granola % Daily Value* (no raisins) Total Fat 3g 5% Fiber draws water into the intestines. Drinking a Dietary Fiber 3g 12% lot of fluid will keep things moving smoothly. Eat- 12g ing too much fiber and drinking too little water Serving Size 1 1/4 cup leads to constipation. Quaker Oat % Daily Value* Here are ways to add fiber to meals and snacks. Total Fat 3g 5% Bran Dietary Fiber 6g 26% Breakfast Sugars 9g Add fiber with fruit and cereal.

Use dried or fresh fruit to add fiber. Look at the fiber Corn Flakes Serving Size 1 cup in the following: % Daily Value* Total Fat 0g 0% Fresh banana Serving Size 1 medium fresh Lunch Dietary Fiber 1g 4% Sugars 2g % Daily Value* Dietary Fiber 1g 4%

Serving Size 1/4 cup Dried raisins % Daily Value* Dietary Fiber 2g 9%

Fresh orange Serving Size 1 medium % Daily Value* Dietary Fiber 3g 12%

You can get the values for fresh fruit from the fiber

finder tables. Any of the above are good additions to fiber. most the for sugar of amount lowest the has Bran Oat Quaker als.

- cere four all in low are fat for Value Daily % The Granola. Kellogg’s or Bran Oat

your breakfast. Quaker are fiber for choices best The Granola. Kellogg’s for number the double When food shopping, look at the Nutrition Facts on must You cup. 1 of serving a for Value Daily % fiber the at first Look Answer: Lesson 4: Fa c t s h e e t 2 More Fiber Combine bean or a salad with a main dish. Vegetables contain fiber. Look at thesecanned and Look at these canned . Beans, lentils, and split frozen vegetables. A single serving of most provides peas add a lot of fiber. Circle the richest source of about 8 percent of the Daily Value. Circle the best fiber. fiber source if you were to eat a cup of any of these Serving Size 1 cup three vegetables. Minestrone (with red kidney Amount Per Serving beans) Calories 120 Serving Size 1 cup, cooked % Daily Value* Canned carrots Dietary Fiber 5g 20% % Daily Value* Dietary Fiber 2g 8%

Serving Size 1 cup Lentil Soup Serving Size 1 cup, cooked Frozen medley Amount Per Serving of cauliflower, Calories 140 % Daily Value* broccoli, carrots % Daily Value* Dietary Fiber 2g 8% Dietary Fiber 7g 28%

Split Pea with Serving Size 1/3 cup, cooked Serving Size 1/2 cup Frozen spinach Ham and Bacon % Daily Value* Amount Per Serving Dietary Fiber 2g 7% Calories 180

% Daily Value* Dietary Fiber 5g 20%

Dinner

prefer the lentil soup for fiber. for soup lentil the prefer

compared to 140 calories for a cup of lentil soup. For that reason, some might might some reason, that For soup. lentil of cup a for calories 140 to compared

soups (serving sizes = 1 cup). A cup of this split pea soup provides 360 calories calories 360 provides soup pea split this of cup A cup). 1 = sizes (serving soups

of the Daily Value. Daily the of the value for split pea (seving size = 1/2 cup) to compare it to the other two two other the to it compare to cup) 1/2 = size (seving pea split for value the

Answer: Spinach is the best source of fiber because a cup contains 21% (3 x 7%) 7%) x (3 21% contains cup a because fiber of source best the is Spinach Answer: Answer: Split pea with ham and bacon is the richest source of fiber. Double Double fiber. of source richest the is bacon and ham with pea Split Answer: L e s s o n 4 : f a c t s h e e t 2 More Fiber Dinner (continued) Snacks Snacks can provide fiber too. Compare the fiber per Some frozen dinners and canned foods are good serving. sources of fiber. Circle the richest source of fiber.

Serving Size 15 chips Create a Meal Serving Size 1 1/4 cup, cooked Baked tortilla Sweet and Sour chips % Daily Value* % Daily Value* Dietary Fiber 1g 4% Stir Fry Dietary Fiber 5g 20% (you add chicken or shrimp) Serving Size 1 cup, popped Serving Size 1 bean enchilada Mexican Beef Popcorn % Daily Value* and Bean Bur- Dietary Fiber 1g 4% % Daily Value* rito Dietary Fiber 4g 15%

Serving Size 1/4 cup or 5-6 prunes Pitted prunes and Beans Serving Size 1/2 cup % Daily Value* Dietary Fiber 2g 8% % Daily Value* Dietary Fiber 6g 24% Serving Size 11 bits Pretzel bits

% Daily Value* Dietary Fiber 2g 8%

Other Hints Here are some additional ways to eat more fiber: • Eat whole wheat bread. • Use brown rice instead of white. • Eat the skins of fruits

and vegetables. Answer: Pork and Beans, especially if you eat more than one-half cup. one-half than more eat you if especially Beans, and Pork Answer: Recipes: L e s s o n 4 Fiber

Bannock Bread Makes 1 small loaf/10 slices One serving contains: Ingredients: Procedure: 116 calories 1 cup whole wheat flour Mix together all ingredients. Add enough water 26 g 1/2 cup white flour (1 1/4 to 1 1/2 cups) to make a sticky batter. 3 g 1/2 cup rolled oats Mix well. Bake in a well-greased 9-inch pie plate or loaf pan for 1 g fat 45–50 minutes at 350°F. 116 mg sodium 1/4 cup bran 0 mg cholesterol 1/4 cup sugar Set on wire rack to cool. 2 g dietary fiber 1/4 cup raisins 1 Tbsp baking powder

Honey Basil Carrots Makes 2 servings One serving contains: Ingredients: Procedure: 97 calories 4 small to medium carrots, cut Steam carrots until crispy tender, about 10 minutes. 18 g carbohydrate diagonally into 1/4-inch While carrots are cooking, mix together remaining ingredients. Mix 2 g protein slices carrots with honey-basil mixture before serving. Store leftovers in 3 g fat 2 tsp honey the refrigerator. 40 mg sodium 0 mg cholesterol 2 tsp water 4 g dietary fiber 1/8 tsp dried basil flakes 1/8 tsp pepper 1 Tbsp slivered almonds

R e c i p e s : F i b e r

Vegetarian Sloppy Joes Makes 6 servings One serving (1/2 cup) with Ingredients: Procedure: hamburger buns contains: 2 Tbsp. olive oil In a large skillet, heat oil. Add onions and peppers and sauté for 304 calories 1 cup chopped onions 2–3 minutes. 52 g carbohydrate 1 cup chopped sweet red or Add beans, vinegar, oregano, honey, cayenne pepper, and tomato 13 g protein sauce. 6.5 g fat green peppers 476 mg sodium 3 cups cooked black beans, Simmer for 10–15 minutes, or until flavors are well blended. Serve 1 mg cholesterol drained on buns. Store leftovers in the refrigerator. 10 g dietary fiber 2 Tbsp wine vinegar 1/8 tsp dried oregano 1 tsp honey 1/8 tsp cayenne pepper 1 cup tomato sauce 4 to 6 burger buns, warmed

Foolproof Whole Wheat Bread Makes 2 loaves, 12 slices each loaf One serving (1 slice) contains: Ingredients: Procedure: 149 calories 2 3/4 cups very warm water In large bowl, dissolve yeast in water; add oil and honey. The 26 g carbohydrate (140°F) mixture should be at 110°F. 4 g protein 3/8 cup vegetable oil Add 4 cups flour, beating and mixing well. Gradually add 2 to 3 4 g fat 1 1/2 Tbsp dry yeast additional cups flour, mixing well until dough begins to pull away 2 mg sodium from the sides of the bowl. 0 mg cholesterol 3/8 cup honey (or raw sugar 3.5 g dietary fiber or molasses) Turn onto floured board and knead for 10 minutes. 6–7 cups whole wheat flour Divide dough into two portions and shape into loaves. Place loaves in greased 1-pound loaf pans. Cover with damp cloth and allow to rise in warm area until dough doubles in bulk (takes 25–45 minutes). Bake at 350°F for 40–45 minutes. Remove bread from pan and put on wire rack to cool. Brush tops of loaves with butter or oil. Adapted from Sunshine Meals by State of Florida, Department of Health and Rehabilitative Services, 1987.