Senior Nutrition Series: Go for the Fiber

Posted on: October 21st, 2013 by Kim McCreery No Comments


Plants such as fruits and vegetables are fiber-rich carbohydrates. Filber Rich Foods

Fiber is vital for good health. Studies show decreased risk for heart disease when adults consume enough fiber. Evidence also suggests that fiber in the diet can help prevent colon cancer and promote weight control. Other benefits include improved bowel function and lower blood cholesterol levels.

Fiber Recommendations according to WebMD.com

  • Men over aged 50 should get 30 grams of fiber a day.
  • Women over aged 50 should get 21 grams of fiber a day.

Beware of Fiber Poor Carbohydrates including white bread, baked goods, white rice, and sugar. We call these bad because these products contain little or no fiber, easily convert to glucose and raise your blood sugar FAST! Also,
these foods contain little or no nutritional value.

Seek out Fiber Rich Carbohydrates including fruits, vegetables, beans, and whole grain products (wheat, oats, rye, quinoa, barley, brown and wild rice). Note: pasta should be consumed al dente, meaning don’t over cook the pasta. It should be firm not soft.


Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way

U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Nutrients to Increase


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