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Local Table
A Guide To Food And Farming In Middle Tennessee
Spring 2014
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Krystle Travi is currently a dietetic intern at the Dietetic Internship Program at Vanderbilt. She grew up in Dallas, Texas. In 2004, It was while while going to the University of Alabama where her love for food and nutrition blossomed and she became passionate about the effect of diet on people's health. She graduated from the University of Alabama with a Bachelor's Degree in Food and Nutrition and will graduate from the Dietetic Internship Program at Vanderbilt later this year. Following graduation, Krystle plans to return Dallas, get married, and start her career as a Registered Dietitian.

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H ealthy Table*

Love Your Body with High Fiber Foods
By Krystle Travi

Eating foods that are full of fiber plays an important role in your health. So what is fiber? Fiber is a part of plant foods, such as fruits, vegetables, and grain products. Your body cannot digest fiber - it can only be broken down by the friendly bacteria living in your gut. Eating foods high in fiber will greatly benefit your health, and your body will thank you for it!

* "There are many health benefits of eating a diet high in fiber. Eating enough fiber can decrease your risk for heart disease, protect against cancer, and keep your gut running smooth."

Why is Fiber Important?
There are many health benefits of eating a diet high in fiber. Eating enough fiber can decrease your risk for heart disease, protect against cancer, and keep your gut running smooth. Fiber intake has also been linked to weight loss because it keeps you feeling full between meals.

How Much Fiber Do You Need?
Dietary fiber intake among adults in the United States averages about 15 grams per day. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need. For example, if your goal is to eat 2,000 calories a day, you would also need to eat 28 grams of fiber. If you are unsure of how many calories you need to eat in a day, a safe bet is to aim for 20-30 grams per day.

What Foods Have Fiber?
The best sources of fiber are fruits, vegetables, beans, and whole grain foods. Eating at least 5 servings of fruits and vegetables and at least 3 servings of whole grains every day will likely provide all the fiber you need. Next time you go grocery shopping, take this grocery list with you and buy high fiber foods. Consider visiting your local farmers' market to purchase seasonal produce. The prime growing season is just around the corner! To find seasonal fruits and vegetables near you, either look in your print copy of Local Table or visit our on-line farm guide.

Local Table's Top Fiber Picks Shopping List
Fruits
  • Oranges
  • Apples (with skin)
  • Pears (with skin)
  • Bananas
  • Dried Prunes
Vegetables
  • Kidney Beans
  • Split Peas
  • Lentils
  • Spinach
  • Green Peas
Whole Grains
  • Whole Grain Bread
  • Brown Rice
  • Oatmeal
  • Raisin Bran
  • Whole Wheat Crackers
Finding Fiber on Nutrition Labels
  • For whole wheat products (such as bread, crackers, or bagels), aim for at least 3 grams of fiber per serving
  • For breakfast cereals, aim for at least 5 grams of fiber per serving
  • Read the ingredient list. Make sure the first ingredient listed is whole wheat flour or another whole grain when buying whole wheat products.
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Resources:
http://www.mayoclinic.com/health/fiber/NU00033
ADA position paper: Health Implications of Dietary Fiber
American Heart Association: http://www.americanheart.org

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