Nutrition for Maine Seniors
Focus on Fiber
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14 Ways to Boost Fiber
Circle two new ways that you will add more fiber in your diet.
Fiber
There are two kinds of fiber:
It is important to have both kinds of fiber in your diet. You can do this by eating a variety of foods each day.
Soluble fiber
Soluble fiber is found in dry beans, peas, lentils, oats, fruits, and some vegetables, like carrots and squash.
Eating foods with soluble fiber can help lower blood cholesterol and decrease your risk of heart disease.
Foods with soluble fiber can help lower blood sugar levels, too. This is important to manage diabetes.
Insoluble fiber
Insoluble fiber is found in foods like wheat bran, whole grains, and all vegetables and fruits.
Insoluble fiber is often called “roughage” or “bulk” because it keeps bowels running smoothly.
Eating enough foods with insoluble fiber can help prevent and relieve flare-ups of constipation and hemorrhoids, and may help prevent some types of cancer, like colon cancer.
Recipes
Dilled Low-Fat Yogurt Dressing or Dip
1 cup low-fat yogurt
2 Tablespoons vinegar
1/2 small onion, finely chopped
1/2 teaspoon dill seeds or dill weed
1/4 teaspoon dry mustard
1/4 teaspoon minced garlic
Blueberry Bran Flake Muffins
1 1/2 cups all-purpose flour
1/4 cup sugar
1 tablespoon baking powder
1/4 teaspoon salt
Vegetable cooking spray
1 1/2 cups bran flake cereal
1 cup skim milk
1 egg
1/4 cup vegetable oil
1/2 cup fresh or frozen blueberries
Makes 12 muffins.
In cooperation with The Maine Nutrition Network, a partner with Maine Department of Human Services, Bureau of Health.
Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.
© 2001, 2006
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