3/17/2017. What is Fiber? Fiber and Protein in Your Diet. Fiber Intake Recommendations. Fiber, Satiety, and Weight Relationships.

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1 What is Fiber? Dietary Fiber consists of nondigestible carbohydrates. Fiber has many roles such as delaying gastric emptying and reducing blood cholesterol concentrations. Fiber and Protein in Your Diet Deborah Willcox, RD, LMNT Fiber Intake Recommendations Adequate intake for men is 38g total fiber and for women is 25g total fiber in a day. This amount was set based on the amount of fiber observed to protect against coronary heart disease. The average intake among adult Americans is 16g. Fiber, Satiety, and Weight Relationships The difference in body weight between individuals with high fiber intakes and low fiber intakes is small, but significant. People with high fiber intakes weigh about 1 ½ pounds less than those with low fiber intakes. Greater fiber intake decreased appetite by 5%. Effects not huge, but meaningful in environment where weight gain is the norm and obesity is an epidemic. Satiety Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of calories consumed at the next event. Satiety can affect total energy intake and may be influenced by fiber intake. Fiber-rich Foods Fiber-rich foods tend to require more chewing than low-fiber foods. More chewing may limit food intake by increasing saliva and gastric juice, resulting in the expansion of the stomach. 1

2 Simple Food Swaps Instead of cornflakes eat oatmeal. Instead of apple juice eat an apple. Instead of an omelet have a veggie omelet. High-fiber Foods Provide Increasing fiber improves the overall quality of a diet because naturally high-fiber foods are packed with vitamins, minerals, and phytochemicals. Almonds Artichokes Highest fiber nut but also contain the most calcium and antioxidant vitamin E. They can help lower total and LDL cholesterol and have been shown to help lower blood glucose impact of carbs with which they are eaten. One medium artichoke has 10.3g of fiber. Excellent source of vitamin C and a good source of folate and magnesium. High in antioxidants which may reduce oxidative damage known to contribute to aging and many diseases and conditions. Avocados Provides around 54% daily value for fiber. Nutrient-dense fruit also provides plenty of vitamin C, E, K and B6, as well as folate, potassium, and magnesium, and significant amounts of beta-carotene and lutein. The fat in avocados is heart-healthy mono-unsaturated, which increase absorption of fat-soluble vitamins A, D, E, and K. Raspberries Have twice the amount of fiber compared to blueberries or strawberries. One cup of raspberries provides 8g of fiber which is 32% DV. Excellent source of vitamin C. Good source of cancer-fighting antioxidants and fermentation of raspberry seeds by gut bacteria may help lower serum triglycerides and CVD risk. 2

3 Protein Muscle loss Age demands greater protein needs. Protein benefits bone health and getting enough protein is as important as getting enough calcium and vitamin D. Higher protein intakes pose a risk to older people only when they already suffer from some type of kidney function impairment. Not only do older people progressively lose muscle as they age but also their physiology resists building new muscle. Muscle loss ranges anywhere from 0.5% to 2% of total muscle mass each year, starting around age 50. Good news that after age 50, getting enough high- quality protein in the diet, coupled with physical activity, can help overcome that resistance. Protein Recommendations The Recommended Dietary Allowances (RDA) states that 0.8g protein/kg of body weight per day is adequate for all adults. Research indicates that protein requirements increase with age. Current studies indicate that most people over age 65 should take in about 1 to 1.2g of protein/kg of body weight per day to gain and maintain muscle mass. Protein at all 3 meals Some experts believe that equally distributing protein intake over three meals during the day is just as important as getting enough protein overall. Seniors should strive for 30g of protein at each meal. One egg and two veggie sausages would provide that. Many seniors have tea and toast or coffee and toast for their breakfast, which are low in protein. High-Protein Snacking Most common snacks, such as chips and soda, are high in both salt and sugar. Increased snacking is associated with decreased protein intake. Research shows snacks high in protein, rather than high in salt and sugar, could provide a host of health benefits. Satiety High-protein snacks and balanced meals linked to increased satiety and facilitate weight loss. 3

4 Blood Glucose Blood Pressure High-protein snacks also can help maintain normal blood glucose levels. Improvement in blood sugar was due to improved insulin action, rather than to increase concentrations of insulin. High-protein diet may help lower the risk of developing hypertension. Consuming 100g protein daily has been linked to 40% lower risk of high blood pressure. Consuming high protein has also shown to significantly lower systolic bp diastolic bp after 4 years. Protein Rich Snacks Food Serving Size Protein (g) Lentils 1 cup 18 Greek yogurt, plain, nonfat 6 oz 17 Kidney Beans 1 cup 15 Protein Snack Bars 1 bar 6.5 to 15 Low-fat Cottage Cheese ½ cup 12 Almonds ¼ cup 8 Skim Milk 8 oz 8 Boiled Egg, Large 1 6 Protein Distribution Just as important as consuming high-quality protein is the time of day when it s consumed. Typical protein intake pattern is a consumption of about three times more protein at dinner than at breakfast. Most Americans don t eat an adequate amount of protein in the morning, which may cause decreased performance, hunger, and poor eating habits throughout the day. Even Distribution Make sure to eat equal amounts of protein at three meals a day. Similar to carbohydrate intake recommendations of equal amounts three times a day. 4

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