Session 15. Favoring Fiber
Aim: To help participants to select healthy fiber-rich foods.
- Attendance sheet
- Chapter 15: Favoring Fiber from Nutrition Education Curriculum DVD
- AV equipment to show DVD
- Extension cord
- Large writing surface and writing tool
- Paper/pens for group members
- Quick Fiber Check handout (Note: This was used in an earlier session, but it bears repeating.)
Welcome and Introductions:
- As participants arrive, ask them to fill out a Quick Fiber Check.
- Pass around attendance sheet.
- Ask participants (one by one) to discuss their successes and challenges of the past week.
DVD (10:07): “Favoring Fiber” from Eating Right for Cancer Survival: Disc 1, Show 3
The DVD covers:
- The main sources of fiber are beans, vegetables, fruits, and whole grains.
- Fiber is filling, with almost no calories.
- Every 14 grams of fiber you add to your diet cuts your calorie intake by 10 percent (because you fill up sooner).
- Aim for 40 grams per day, about 3 grams per serving of food.
- Fiber (soluble fiber that is) also lowers cholesterol.
- If beans cause gassiness, have smaller portions, and cook them until very soft.
Lecture and Discussion:
- Discuss why fiber rich foods are healthy.
- Give examples of high-fiber foods.