Hy-vee at Midday: Fiber Rich Foods

By Jen Heringhausen, Hy-Vee Dietitian

Trays of mixed fruit, including kiwis, strawberries, and oranges, are lined up on the counter for students during lunch at Cedar Rapids Kennedy High School on Tuesday, Aug. 28, 2012, in , Iowa. Students can choose two servings of fruits and two servings of vegetables to go with their entree. (Jim Slosiarek/The Gazette-KCRG)

Tools

By Ashley Hinson

Stock up on fiber-full foods!
Most Americans are trying to consume more fiber these days. Unfortunately nine out of 10 Americans fall short of the daily recommended fiber intake. The average American eats only half the daily recommended amount of fiber which is 30–40 grams of fiber/day. There are numerous health benefits to getting your daily dose of fiber including: lowering your cholesterol, providing a feeling of fullness, and adding healthy bacteria to your gut.

Fiber is the non-digestible part of plant foods found in grains, fruits, vegetables and legumes. There are two main types of fiber – soluble and insoluble. Think of soluble fiber as a sponge; it collects and removes toxins including bad (LDL) cholesterol from our bodies. Foods containing soluble fiber include oatmeal, apples, pears, legumes and barley. Insoluble fiber, or roughage, works like a broom in a sweeping or cleaning motion of the intestines. Examples include wheat bran, some whole wheat products, fruits and vegetables.

WHOLE GRAIN vs. FIBER
If a product claims to be 100% whole wheat, then the first ingredient most likely is whole wheat providing at least 2-3 grams of fiber or more per serving. If a package reads wheat, natural, multi-grain or whole grain, you must check the first ingredient on the list to verify that whole wheat is the first ingredient listed. If the first ingredient reads “enriched” or “refined,” then chances are the fiber grams per serving are equal to or less than 1 gram and the beneficial fiber has been removed in processing.
• A “good” source of fiber = 10% Daily Value or 3 grams per serving
• An “excellent” source of fiber = 20% Daily Value or 5 grams of fiber

HOW TO ADD MORE FIBER TO YOUR DIET
• Try to have at least one fruit and or vegetable with each meal
• Leave the skin on fruits and vegetables
• Serve hummus instead of high-fat dips
• Include a whole grain at each meal and snack
• Add beans to soup and casseroles
• Prepare a whole grain for breakfast such as quinoa, steel-cut oats or barley
Our new line of Hy-Vee Bakery Fresh 100% Whole Grain Bakery buns and bread is a good source of fiber that will have you flipping for fiber! Schedule a grocery store tour today with your Hy-Vee dietitian and learn ways to increase your fiber intake by learning how to read labels and choosing new foods.

This information is not intended as medical advice.

Smoked Turkey Whole-Grain Slider
Serves: 4
All you need:
4 Hy-Vee Bakery Fresh 100% whole-grain cocktail buns
¼ cup apple butter, divided
¼ pound Di Lusso deli sliced smoked turkey or leftover turkey, divided
2 (1 oz. each) slices Havarti cheese, halved and divided
1 medium apple, such as Granny Smith or Braeburn, cored and thinly sliced
4 fresh lettuce leaves

All you do
1. Place buns on cutting board and split open. Spread apple butter evenly on top side of each bun.
2. On the bottom bun half without apple butter, place 1 oz. turkey, a half slice of Havarti cheese, one-fourth the apple slices and a lettuce leaf. Repeat for other 3 bun halves.
3. Top each prepared bun bottom with the top half, apple-butter-side down.

Nutrition facts per serving: 200 calories, 7 g fat, 3.5 g saturated fat, 35 mg cholesterol, 530 mg sodium, 29 g carbohydrates, 2 g fiber, 14 g sugar, 11 g protein. 40% vitamin A, 6% vitamin C, 10% calcium, 15% iron.

Source: Adapted from Tri-Foods International
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