LESSON 3. Understand the importance of balancing fiber and proper hydration for healthier digestion and optimum performance.

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1 LESSON 3 Understand the importance of balancing fiber and proper hydration for healthier digestion and optimum performance. 39

2 Before you lies new possibilities. Today you choose the direction of your life. -Sharifah Nor 40

Fiber is an important type of carbohydrate that is found in all plant foods.

fiber. There are many benefits to consuming a diet high in fiber.

is 38 grams for men and 25 grams for women daily.

Get creative with your favorite recipes!

3 Fiber is an important type of carbohydrate that is found in all plant foods. Whole grains, fruits, vegetables, legumes, nuts and seeds are all great sources of fiber. There are many benefits to consuming a diet high in fiber. Fiber slows the rate of digestion and keeps us feeling full longer, which allows us to eat less. Fiber also keeps our digestive tract regular, helps maintain a steady blood sugar, and protects against heart disease. The average American intake of fiber is only 15 grams/day, while the recommended amount is 38 grams for men and 25 grams for women daily. For optimal health, include fiber in all of your meals and snacks. Get creative with your favorite recipes! Next time you bake quick bread or muffins, try these easy modifications: Replace half the flour with whole wheat flour or whole wheat pastry flour. Sprinkle wheat germ or flax seed on top of the batter. Add 1/2 cup grated carrots or zucchini. Add extra blueberries, cranberries, or raisins. Replace half the oil with unsweetened applesauce or baby food prunes.

A sure way to increase the fiber in your diet is to follow the guidelines that accompany ChooseMyPlate serves as a visual

The other two quarters are filled with a lean protein and a grain. Overall, half of your grain choices should be whole grains.

A serving of dairy is also depicted on the side to remind us that dairy foods are a great source of important vitamins and

The dairy group includes soy milks for those - who are lactose intolerant or who prefer not to drink milk.

You can add nutrients and fiber to any meal, though, if you include foods like whole grain bread or highfiber cereal and fruit.

If you have been diagnosed with Celiac Disease, you must eliminate all gluten from your diet.

4 A sure way to increase the fiber in your diet is to follow the guidelines that accompany ChooseMyPlate serves as a visual reminder to fill half of our plates with fruits and vegetables. The other two quarters are filled with a lean protein and a grain. Overall, half of your grain choices should be whole grains. The grains, fruit, and vegetable portions can all contribute to your daily fiber needs. A serving of dairy is also depicted on the side to remind us that dairy foods are a great source of important vitamins and minerals such as calcium and vitamin D. The dairy group includes soy milks for those - who are lactose intolerant or who prefer not to drink milk. Not every meal needs to look exactly like need to eat half a plate of vegetables for breakfast. You can add nutrients and fiber to any meal, though, if you include foods like whole grain bread or highfiber cereal and fruit. Many people are following a gluten free diet and are telling others to do the same. Should you cut gluten out of your diet? If you have been diagnosed with Celiac Disease, you must eliminate all gluten from your diet. If you have gluten intolerance or gluten sensitivity, you will feel better if you reduce or eliminate gluten as well. Visit for more information. Otherwise, there is no evidence that a gluten free diet improves health or leads to weight loss! Gluten is found in foods such as wheat, barley, and rye in addition to many processed foods. Reducing processed foods can improve your diet and wellbeing! - -

When you increase the fiber in your diet, it

also. Otherwise, the fiber can cause gas and

All fluids count, but why drink your calories?

less when they drink 8 ounces of water before

to rely on this as your main source of water,

water content that can contribute to adequate

See the table above for some examples of

5 When you increase the fiber in your diet, it is important to increase your fluid intake also. Otherwise, the fiber can cause gas and stomach aches. All fluids count, but why drink your calories? Fill up on calorie-free beverages such as water or tea. An added bonus: research shows people eat less when they drink 8 ounces of water before a meal! to rely on this as your main source of water, however there are several foods with a high water content that can contribute to adequate hydration. See the table above for some examples of fruits and vegetables with higher water content. For more information, see Importance of Hydration handout. Adding fruit to your water is an easy way to add variety and flavor without added sugars.

for Intensity. The intensity of your workout refers to how hard you are working, which you can judge by the speed of your heart rate.

Even more so than other types of fat, visceral fat is associated with a higher risk of diseases like diabetes and heart disease.

An interval workout combines low to moderate-intensity exercise (the kind that you can still talk during) with high intensity exercise (the kind that

For example, if you usually walk for 30 minutes, try alternating 2 minutes at a quick pace with 8 minutes at a more moderate pace.

If you incorporate intervals, you will soon feel your fitness increasing.

6 for Intensity. The intensity of your workout refers to how hard you are working, which you can judge by the speed of your heart rate. Higher intensity exercise is important to decrease visceral (belly) fat. Even more so than other types of fat, visceral fat is associated with a higher risk of diseases like diabetes and heart disease. Interval training is a great way to incorporate more intensity into your exercise routine. An interval workout combines low to moderate-intensity exercise (the kind that you can still talk during) with high intensity exercise (the kind that makes you breathe heavily and allows minimal talking). For example, if you usually walk for 30 minutes, try alternating 2 minutes at a quick pace with 8 minutes at a more moderate pace. Work up to 5 minutes at a quick pace alternating with 5 minutes at your moderate pace. If you incorporate intervals, you will soon feel your fitness increasing. Interval training has the added benefit of improving your heart function and increasing your lung capacity so that you can exercise for longer. 1) Add more fiber to your diet today by choosing two or more of these simple substitutions: Instead of: Fruit juice White rice Meat White pasta Choose: Whole fruit Dried fruit Brown rice Wild rice Lentil soup Beans Whole wheat pasta Quinoa 2) Compare the fiber in different cereals or breads at the grocery store this week. 3) Resource: For more information about clinical conditions related to fiber, visit

7 ALL ABOUT FIBER 1. Fiber is a type of that cannot be fully digested. 2. Fiber is found in all edible plant foods including,,,,, and. 3. Whole grains contain the entire wheat kernel, including the and, which processed grains lack. a. The bran and the germ are important because they contain:,,, and. 4. How much fiber should I be getting each day? Women: g/day; Men: g/day 5. What does fiber do for my health? a. Aids in weight loss and maintenance. Fiber slows the rate of digestion so that you. b. Keeps you regular. Fiber helps prevent and relieve. c. Lowers the risk of diverticular disease. d. Protects against heart disease. A diet high in is linked to a 40% reduction in the risk of coronary heart disease compared to low fiber intake. How? Dietary fiber lowers cholesterol! e. Protects against the metabolic syndrome and type 2 diabetes. Current recommendations are to choose high fiber foods at meals. 6. What are some simple ways to increase my fiber consumption? a. Instead of fruit juice, choose. b. Instead of white rice or mashed potatoes, choose or whole grains such as. c. Instead of processed breakfast cereal, choose and cereal. Look for cereals with at least grams of fiber/serving. d. Instead of snacking on chips and crackers, choose. e. Choose, such as kidney beans, black beans, lentils, and chick peas, instead of meat at least twice a week. Add them to chili, soups, casseroles and salads. f. Choose bread instead of wheat or white bread. Look for breads with at least grams of fiber/serving. g. Instead of white pasta, choose or pasta Kendall Reagan Nutrition Center, CSU

IMPORTANCE OF HYDRATION! Water: such a simple beverage with so many functional purposes. Did you know your body is 60-70% water? The importance of hydration should not be taken lightly.

8 IMPORTANCE OF HYDRATION! Water: such a simple beverage with so many functional purposes. Did you know your body is 60-70% water? The importance of hydration should not be taken lightly. Our bodies need water to: Make saliva and stomach secretions Digest foods Lubricate joints Optimize lung, skin, and brain function Transport nutrients throughout the body Regulate body temperature Sources of water: Water should be your number one beverage choice, and can also be found in some foods and beverages. Fruits: watermelon, oranges, apples, grapes, strawberries, grapefruit, lemons, limes, kiwi, and so much more. Vegetables: lettuce, broccoli, carrots, beets, radishes, spinach Soups, especially broth based rather than cream based Non-caffeinated beverages*: tea, 100% fruit juices, flavored waters, sugar-free soda How much do you need? The amount of water you need is dependent on: Body weight and size Calorie expenditure Activity level Fiber content of your diet Amount of alcoholic beverages consumed (alcohol is a diuretic and will contribute to dehydration. It is also high in calories, so beware!) The rule of thumb is to consume 1 milliliter of water for every calorie expended. If you expend 2000 calories, you should be drinking 2000 milliliter or 68 ounces of water. Increase 10 ounces for each 20 minutes of exercise. * Research shows that your body adapts to consuming caffeine on a regular basis. For example, if you drink a cup of regular coffee daily, it is not dehydrating and actually counts towards your fluid intake. Just do not go overboard; too much caffeine will have negative effects Kendall Reagan Nutrition Center, CSU

9 White Bean Dip This a very versatile dip experiment with different flavors! Try with roasted red peppers, sun-dried tomatoes, artichoke hearts, or different herbs such as thyme, mint, rosemary, or cumin. Ingredients: 1 (15 oz) can cannellini beans (no salt added), rinsed and drained 1 clove garlic Juice and zest of 1 lemon 2 tablespoons olive oil ¼ cup Kalamata olives Cracked black pepper to taste Directions: 1. Add all ingredients, except pepper, to a food processor, pulse until desired consistency is reached. Season with pepper. Serve with fresh vegetables, crostini, or pita wedges. Serving Size: ¼ cup Yield: 6 servings Nutrition Information / Amount per serving: Calories 108 Protein 3.9 g Total fat 5.4 g Total Carbohydrates 10.7 g Saturated fat.7 g Dietary Fiber 3.5 g Cholesterol 0 mg Sodium mg Kendall Reagan Nutrition Center, CSU

10 REFLECTIONS FOR NEWSLETTER 3 Fiber What s the Big Deal? Fiber is a very important type of carbohydrate that is found in all plant foods. Consuming a higher fiber diet has many benefits including, slowing the rate of digestion and helping us feel more full longer, protection from heart disease, and regulatory within our digestive system. The recommended amount for men is 38 g/day and for women it is 25 g/day. Pick one of the following options to reflect on and respond by 1. Complete the attached All about Fiber worksheet. 2. Think about the food choices or recipes you use on a regular basis. Do these contain a sufficient amount of fiber? Answer the following question: what s your favorite recipe or meal? How could you increase its fiber content (i.e. adding fruits/vegetables or whole grains?) 3. Think about your daily water consumption. Your body is made up of 60-70% water. Proper hydration while eating a high fiber diet should not be taken lightly. If you expend 2,000 calories, you should be drinking 2,000 milliliter or 68 ounces of water. Increase 10 ounces for each 20 minutes of exercise. Try increasing your water intake or watching the 68 ounces per 2,000 calories expended. How did this make you feel? Were you able to replace a sugary or caffeinated beverage for water? Additional Resources: Fiber, USDA: CSU Extension, Fact Sheet, Dietary Fiber: Select one of the three options above to your Reflections on the lesson to the Extension Agent working with your county/group. You can simply copy and paste your selection into an and add your comments/reflections directly in the body of the . Morgan County Jennifer.cooney@colostate.edu Logan County tara.fundus@colostate.edu Phillips County Tracy.Trumper@colostate.edu Yuma & Kit Carson Counties Joy.akey@colostate.edu Washington County gisele.jefferson@colostate.edu

Nutrition Tips to Manage Your Diabetes

Nutrition Tips to Manage Your Diabetes PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar