Page 2 - BrockCoNewsletterJanFeb2019-FINAL.indd

S sonal high ghts: FIBER FOCUS MONTH

Fiber is one of the most important nutrients Increase your consumption of whole grains,
to incorporate into your diet daily and it is the fruits, and vegetables to ensure you are doing
most under-consumed nutrient. For boys and your best to meet your fi ber needs!

men, daily fiber needs range from 30-38 grams
per day. For girls and women, the daily range is
from 21-25 grams per day on average. It is hard Nutrition Facts
to believe that the average American, young or Serving size 1 slice
old, consumes only 15 grams per day.
Servings per container 22
The benefi ts of consuming fi ber daily are
endless. Not only does fi ber help you to feel Amount per serving
full after eating a snack or meal but it also Calories 50
helps to keep your cholesterol levels in check
% Daily Value
as well as keeping you regular!
Total Fat 1g 1
Interestingly enough, when looking at the Saturated Fat 0g 0
total carbohydrates on a food label—you Trans Fat 0g
should subtract the amount of fi ber from Cholesterol 0mg 0
the total carbohydrates, thus decreasing the
total carbohydrate counts of some foods. Sodium 115mg 5
Total Carbohydrate 10g 3
There are 2 types of fi ber: Soluble fi ber and
Insoluble fi ber. Soluble fi ber is found in fruits Dietary Fiber 5g 20
and vegetables and turns to gel in the digestive Sugars 1g
tract due to its water absorbing properties.
Insoluble fi ber is not digested by the body and The nutrition facts for the item above contains
provides bulk in the GI tract to help keep you only 5 grams of carbohydrates after subtracting
regular. Both types of fi ber are benefi cial and the grams of fi ber. Since we don’t fully digest
necessary to stay healthy. fi ber after consumption, we can deduct the

Soluble Fiber Sources: Oat Bran, Fruits, grams from the total carbohydrate count, thus
Nuts, Seeds, Lentils and Peas helping with blood sugar control and weight
Insoluble Fiber Sources: Wheat Bran, Most loss efforts.
Vegetables and Whole Grains

p duce pick: PoTa es
One potato, two potato... Potatoes are one has no fat or sodium, and is high in the
of the best vegetables around! They come B vitamins, potassium, and vitamin C. It
in white, red, purple, and sweet, to name contains fi ber and cancer fi ghting properties
a few. They can be baked, mashed, boiled, called antioxidants. In addition to all of
smashed and fried. They can be a main these benefi ts it is considered a complex
entrée or they can be served as a side. They carbohydrate which helps you to feel full
can be topped or plain. What other food is longer! The potato skin contains so many of
as versatile as this? these nutrients it would be a shame NOT to
Not only is the potato a master of all eat the peel! If you are looking for a new way
trades, it also packs a powerful nutrient- to prepare your potatoes be sure to check
rich punch! One small potato, the size of out our recipe for Tricolor Roasted Pesto
a woman’s fi st, contains only 110 calories, and Parmesan Potatoes From the Kitchen!