Fiber in Your Diet
Fiber in Your Diet
Grade Levels
Course, Subject
Rationale
Vocabulary
Dietary fiber-- The edible portions of plant cell walls that are resistant to digestion
Soluble fiber-- ("Soluble" in water) When mixed with water it forms a gel-like substance and swells
Insoluble fiber-- Does not absorb or dissolve in water. It passes through our digestive system in close to its original form
Objectives
Students will be able to:
- Identify foods sources that are high in fiber
- Explain the importance of fiber in the diet
- State how much fiber they need daily
- Explain health consequences of not getting enough fiber
Lesson Essential Question(s)
Why is fiber important?
There are two types of fiber, soluble and insoluble, what is the difference between them?
What diseases does fiber help prevent?
How much fiber do you need daily?
What are examples of food sources high in fiber?
How can you increase fiber in your diet?
Duration
60 minutes
Materials
Computer, Powerpoint program, Cereal boxes (food examples high in fiber), Worksheet
Suggested Instructional Strategies
W: | List on the board objectives, rationale, and assignments before students arrive |
H: | Asking questions about each students personal diet habits and group activity worksheets |
E: | Discussion, Group chats, self-evaluation on fiber sources consumed |
R: | While filling out the worksheet after the lesson, each student will review and apply concepts learned to the worksheet. Students are also encouraged throughout the lesson to reflect on prior diet habits and rethink about current diet habits |
E: | Students will have a chance to share with the class about personal eating/food choices and write about their current fiber intake on the worksheet |
T: | The students will be in groups while filling out the worksheet and each student will recieve a personal worksheet to discuss what they learned and how they can relate it to their diets |
O: | Learning experiences move students from teacher-guided to independent applications by following the instructional procedures |
Instructional Procedures
Powerpoint Presentation
intro
slide 1: What is fiber?
- Fiber is the indigestable part of plant foods
- Two types: 1) Insouluble fiber does not dissolve in water and does not change forms as it travels through the digestive tracts 2) soluble fiber dissolves in water and changes as it travels through the digestive tract
- Helps maintain a healthy digestive system
- moves digested food through the intestines
- promotes healthy bowl movements by adding 'bulk' to stool and preventing constipation
- Helps maintain healthy body weight
- Slows stomach emptying
- Promotes feelings of fullness (prevent overeating)
- Can help prevent several diseases
- Obesity
- Fiber helps you feel full faster, making it less likely to overeat
- Diverticulitis
- When there isn't enough fiber incorporated into the diet, too pressure is put on the colon which creates pockets where food can get caught. This can cause a painful infection. Eating enough fiber keeps the digestion system regular, preventing constipation.
- Type 2 Diabetes
- Fiber prevents overeating to help maintain a healthy body weight
- Heart Disease
- fiber helps lower cholesterol in the blood, decreasing your risk for heart disease
- Major sources of fiber include: whole grains, fruits, vegetables, beans, nuts and seeds
- Fruits: Raspberries, Pears, Apples,etc. (Ask students: what fruits do you guys like best? Can you think of any other fruits that are high in fiber?)
- Vegetables: Artichokes, green peas, broccoli, potato, etc. (Ask students: Can you think of any other vegetables high in fiber?)
- Beans, Nuts, & Seeds: Lentils, black beans, almonds, etc. (Ask students: What food group would you find these in ?)
- Grains: Spaghetti, barley, oatmeal, bread, etc. (Ask students: Does anyone know the difference between whole-wheat and multigrain? What about refined grains?)
- Depends on age, weight, gender (Ask students: How much fiber do you think you get a day? What daily foods do you eat that could be high in fiber?)
- Recommened 14 grams per 1,00 calories consumed
- Males ages 14-50: about 35 g/day
- Females ages 14-50: about 25 g/day
- Look for the words dietary Fiber under Total Carbohydrates
- 3 grams or more per serving indicate a good source of fiber
- 5 grams or more per serving are considered an excellent source of fiber
- Follow MyPlate, eat all your vegetables, fruits, protein, grains, and dairy!
- Replace refined grains with whole grains.
- Instead of white ride try brown rice or oatmeal instead of sugary cereals
- Add fruits and vegetables to your meals
- such as adding fruit into oatmeal or vegetables into a morning omlette
- Too much fiber can lead to intestinal gas, abdominal bloating and cramps.
- Its also important to get enough water, fiber works best when its absorbed by water
Formative Assessment
Class participation, Fiber up Worksheet, and Personal Fiber summary paper