why fiber? with chef bonita woods, cnc, cdm, cfpp, fssmc
DESCRIPTION
How do we digest food? How long does food take to digest and process? How do we pull the nutrition AND calories from the food? How does food give us energy? How does food make us overweight? How can food help us to manage our energy levels and health needs?TRANSCRIPT
Why Fiber?With
Chef Bonita Woods, CNC, CDM, CFPP, FSSMC
Health Benefits of FiberA healthful & fiber rich diet helps to:• Normalize bowel movements• Maintain intestinal integrity• Lower blood cholesterol• Control blood sugar & glycemic response• Maintain good & stable energy • Weight management• Retain hydration• Maintain bone health
How do we digest food?
• How long does food take to digest and process?
• How do we pull the nutrition AND calories from the food?
• How does food give us energy?• How does food make us overweight?• How can food help us to manage our energy
levels and health needs?
Digestive system
diagram
Your Digestive System vs Plumbing
The face of fiber: 2 vs 3 CategoriesSoluble & Insoluble Fiber Scrapey,
Bulking & Slimy Fiber
What about protein?
What do cows eat? What makes lean body mass?• When proteins are digested or
broken down, amino acids are left. The human body needs a number of amino acids to:
• Break down food• Grow• Repair body tissue• Perform many other body
functions
What should you eat?
You should eat 2 grams fiber per 100 calories consumed, including beverage intake
Eat like a primitive
Whole, raw, natural and basic!
An apple a day…
Apples combine fiber and flavonoids and antioxidant nutrients in a way that is unique and unmatched by other fruits. They also help prevent cancer!
Candied Apple
• Calories 215 • Total Fat 0g• Cholesterol 0mg • Sodium 78mg • Total Carbs. 46g • Dietary Fiber 3.3g • Sugars 37.9g • Protein 1.7g • Potassium 193.9mg
As American as Apple Pie!• Nutrition Facts• Serving Size 1 piece (1/6 of 8" pie) (117 g)
Amount Per Serving Calories 280 Calories from Fat 0
• % Daily Value*• Total Fat 15g 20%• Saturated Fat 4g 20%• Cholesterol 0mg 0%• Sodium 310mg 15%• Total Carbohydrates 40g 15%• Dietary Fiber 2g 8%• Protein 2g 4%• Vitamin A 4% Vitamin C 6% Calcium 0% Iron
4% Zinc 0% Thiamin 2% Riboflavin 2% Niacin 2% Vitamin B-6 2% Folate 6% Vitamin B-12 0% Phosphorus 4% Magnesium 2% *
• Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs
Have a Twinkie or Cup Cake!
• Nutrition Facts Serving Size • 1 package / 2 twinkies (8240 g)• Amount Per Serving• Calories 300• Calories from Fat 80• Total Fat 9g• Saturated Fat 5g• Cholesterol 40mg• Sodium 440mg• Total Carbohydrates 54.0g• Sugars 38.0g• Protein 2.0g• Vitamin A 0% • Vitamin C 0% Calcium 2% • Iron 0% *
Based on a 2000 calorie diet
Ingredients•Enriched Wheat Flour •Sugar •Corn syrup •Water •High fructose corn syrup •Vegetable and/or animal shortening (containing one or more of partially hydrogenated soybean, cottonseed or canola oil, and beef fat) •Dextrose •Whole eggs 2% or less of:•Modified corn starch •Cellulose gum •Whey •Leavenings (sodium acid pyrophosphate, baking soda, monocalcium phosphate) •Salt •Cornstarch •Corn flour •Corn syrup solids •Mono and diglycerides •Soy lecithin •Polysorbate 60 •Dextrin •Calcium caseinate •Sodium stearol lactylate •Wheat gluten •Calcium sulfate •Natural and artificial flavors •Caramel color •Sorbic acid (to retain freshness) •Artificial color (yellow 5, red 40)
Fast Food Dinner
Eat whole grains & veg!