By: Hannah Gill
At camp we believe fiber is an essential part of our diet in order to help you with your weight loss during the summer.Most children and adults in America ARE NOT getting enough fiber in their diet, did you know fiber was highlighted as a ‘nutrient of concern’ in a recent survey of the American populations diet due to poor intakes? But what is all the fuss about? What is fiber and why do we need it in our diet?
Fiber is an essential nutrient in the diet, it helps our digestive system to work correctly, it helps to fill us up (helping us not to overeat) and it is thought to help with prevention of chronic diseases.
Foods which contain fibre include:
- Whole-grains: wholegrain bread and cereals, oats, brown rice, brown pasta etc
- Fruits
- Vegetables
- Beans and pulses
Generally the more refined or processed a food is the lower the fiber content. A food that is less processed is generally called a wholegrain, whole grains don’t just provide fiber they also help to provide other vitamins, minerals and antioxidants for our bodies. Check food labels to ensure they state 100% whole grain in the ingredients list. Don’t forget we are aiming for ½ our grains each day to be whole grains, for some great tips on ways to increase our wholegrain intake check out the following link:
http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf
Aiming to have our recommended fruit and vegetable intake each day again is not just important to increase our fiber intake but also the vitamins they provide for our bodies. Try keeping the skin on fruits such as apples to increase the fiber content and opt for whole fruit over canned or fruit juices which have less fiber in them.
Beans and pulses are great ways to increase the fiber of our meals, and also are low calorie and low fat ways to bulk our meals up, try adding them to rice dishes with vegetables for a twist on a family favorite.
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