Fiber: More Than a Handful of Benefits

Posted on January 10, 2023 by Hollis Bass

Are you looking for a way to brighten up your office, hallway, cafeteria, or waiting area for the new year? Start with our High Five to High Fiber poster.

Nobody can walk past this beautiful poster without stopping to take a closer look. When they do, they’ll see colorful photos of high fiber foods arranged in the shape of a hand giving a high five.

Why a high five? Because dietary fiber has more than a handful of health benefits. In fact, you can’t even count the number of benefits on one hand. A high fiber eating pattern is worthy of a high five!

Here are a few ways to expand on the High Five to High Fiber poster with your audience:

If you have a computer or TV nearby, play the 10-minute fiber movie that comes with with our Fiber DVD/CD set.
Offer a class or webinar using the Fiber PowerPoint show that includes speaker’s notes, a leader guide, handouts, and the 10-minute fiber movie.
Use the High Five to High Fiber poster as the center of a bulletin board display that also shouts out some of the benefits of dietary fiber and a high fiber eating pattern:
- Blood sugar control
- Cholesterol-lowering power for heart health
- Weight loss/weight maintenance aid
- Foundation for a Mediterranean-style or plant-based eating pattern
- Gut health and regularity
- Saves money when you eat more beans and lentils instead of meat

Educating your clients, students, or employees about a high fiber eating pattern puts a healthy eating strategy right into their hands!

By Hollis Bass, MEd, RD, LD

A High Five To High Fiber Poster - 18" x 24" Nutrition Poster Laminated

$22.75 ~~$25.50~~

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Fiber DVD/ CD Set Nutrition Education DVD

$59.00 ~~$59.00~~

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Give Fiber a High-Five

Posted on February 1, 2022 by Hollis Bass

It’s time to give fiber a high-five. How do you do that? Take a look at our new High Five to High Fiber poster and you’ll see.

Kids and adults alike will love this colorful poster that features vibrant photos of real high fiber foods, all within the outline of a hand giving a high-five.

Why a high-five to fiber-rich foods? Consider these five points from the 2020-2025 Dietary Guidelines for Americans:

Dietary fiber is considered a dietary component of public health concern for the general U.S. population because low intakes are associated with health concerns.
Dietary patterns that do not meet recommended intakes of fruits, vegetables, and whole grains contribute to low intakes of dietary fiber.
More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.
Whole grains are consumed below recommended levels for children of all ages.
Fruit and vegetable intake decreases as children get older and by late adolescence (18-21yrs), average fruit and vegetable consumption is about half of the recommended range of intake.

This isn’t good news for Americans, but the High Five to High Fiber poster doesn’t dwell on the negative. It stays positive, with the simple message that all the beautiful fruits, grains, nuts, vegetables, and legumes pictured contain dietary fiber.

As a bonus, the poster is also great for teaching about a plant-based diet.

So let’s all give a high-five to high fiber foods!

Hollis Bass, MEd, RD, LD

A High Five To High Fiber Poster - 18" x 24" Nutrition Poster Laminated

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45 is the New 50

Posted on May 25, 2021 by Hollis Bass

When it comes to screening for colorectal cancer (CRC), 45 is the new 50.

That’s because CRC rates have increased for people under the age of 50, prompting experts to lower the recommended age to begin screening for those at average risk for the disease.

As nutrition and health educators, we can teach diet- and lifestyle-related changes that lower the risk of developing CRC. But reminding people to get screened is also important, as many put off that first colonoscopy or fail to follow their doctor’s recommendation for future screenings.

Here are a few ways to incorporate CRC prevention into individual or group education:

Explore the microbiome. Because gut health is related to colon cancer, our Microbiome PowerPoint and handout set is a great way to introduce people to this emerging topic. You’ll also want to check out the gut health poster and even a floor decal to go along with this theme.
Discuss GI health in general using our Nutritional Strategies for Colon Health PowerPoint and handout set. This presentation includes information on diverticular disease as well as CRC.
Promote MyPlate and regular physical activity. These topics may seem simple and routine, but when people eat the MyPlate way and move more every day, they’re cutting their risk of developing CRC. And because high intake of processed meats is also linked to CRC, be sure to emphasize that Real Food Grows.

Many people put off CRC screening because of the dreaded colonoscopy, so it may help to let them know that other screening options might be available.

Read more about the new colon cancer screening guidelines here.

Hollis Bass, MEd, RD, LD

The Math of Fiber: Numbers Don’t Lie

Posted on August 12, 2019 by Hollis Bass

If your clients are like most Americans, they’re not getting enough fiber. It’s time to fix this by showing them that numbers don’t lie – it’s the Math of Fiber!

25 grams = recommended daily amount of fiber
15 grams = actual daily intake for most Americans
4 = the top health benefits of fiber: heart disease, diabetes, weight control, and gut health

These numbers add up to one key message: Eating more high fiber foods (whole grains, fruits, vegetables, nuts, legumes) = better health for life.

Speaking of fiber, you can make things really fun with our Fiber Treasure Hunt Floor Decals. These 7” round decals each feature a photo of a food that is either a good source of fiber or provides zero grams of fiber. Arrange them on the floor and play ‘musical decals’ (like ‘musical chairs’). When the music stops, each person steps on the decal they are closest to and has to answer some questions:

What food is on your decal?
Is it a good source of fiber? (If they’re not sure, you can ask questions … ‘is it a fruit? a vegetable? a legume or whole grain?’)
If it’s not a good source of fiber, how could you change it to make it part of a high fiber diet (eat it with a side of veggies and brown rice?) or choose something different (fruit for dessert instead of a cupcake?).

And don’t forget to send everyone home with our Math of Fiber handout!

Tired of Talking About Fiber?

Posted on June 17, 2019 by Hollis Bass

Despite the many proven health benefits of fiber, most Americans still don’t get enough of it. Maybe they don’t understand that fiber is a one stop shop for so many health issues:

Trying to lose weight? Fiber helps control hunger.
Doctor says to lower your cholesterol? Fiber can help with that.
Worried about diabetes? Fiber helps control blood sugar.
Getting on the gut health bandwagon? Fiber supports your healthy microbiome.

If you’re tired of talking to people about fiber, show them the math – The Math of Fiber, that is! Our Math of Fiber materials tell the whole story about fiber, in numbers that people can understand and will remember. Let The Math of Fiber poster, banner, or handout tearpad do the talking for you and use these talking points and lessons:

How much fiber to eat every day.
How much fiber most Americans eat every day.
What foods are good sources of fiber.
Simple tips to get more fiber.
The proven health benefits of fiber.

With all that fiber does, and all the people who need to get more of it, The Math of Fiber is a great topic for any audience.

Gotta Get a Healthy Gut

Posted on March 4, 2019 by Hollis Bass

The microbiome is a hot topic and the emerging research is exciting. Our Gut Health poster does a great job of explaining what we know so far – diet impacts your microbiome and your microbiome impacts your health.

Whether you’re counseling a patient with an autoimmune disease or teaching a class on weight control, the microbiome is relevant. Researchers think gut health affects the immune system, mood, body weight, inflammation, food allergies, certain autoimmune diseases, and more.

Here are 6 microbiome basics and lesson talking points to go along with the Gut Health poster:

Your gut is home to trillions of microbes – we call this your microbiome. Some of the microbes are beneficial and some are not.
Researchers think the microbiome influences our health, including the immune system, mood, body weight, inflammation, food allergies, and certain autoimmune diseases.
In a healthy microbiome or a healthy gut, the beneficial microbes keep the bad ones from taking over and causing problems.
What you eat impacts your microbiome, as does adequate sleep and physical activity.
These foods support a healthy microbiome: fruits, vegetables, whole grains, and lean protein (plant and animal sources).
These foods support an unhealthy microbiome: added sugars, processed foods, alcohol, too much animal protein, and saturated fat.

Make sure everyone knows that a healthy gut is just one more reason to eat a plant-based, high fiber diet. For more information, check out the microbiome glossary on our sister site. You can also purchase our PowerPoint presentation and floor decal.

Gut Health Poster - Microbiome Poster 18" x 24" Laminated

$22.75 ~~$25.50~~

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Plants: Many Beneficial Parts Poster

Posted on December 17, 2018 by Hollis Bass

The Plants: Many Beneficial Parts poster is a beautiful visual for plant-based eating. The message goes beyond “eat more fruits and vegetables” to bring a positive message about how there are so many colorful and abundant choices you have for fruits, vegetables, legumes, grains, nuts, and seeds.

Use the poster to generate discussions like these:

The edible parts of vegetables are often wasted. You can eat the stems! And the leaves!
A cooking demo and taste test would be great for introducing many new plant foods listed on this poster. Items like salads or crudite platters require no cooking equipment while soups or smoothies provide a palatable way to introduce more plant foods to the picky eater.
Each part of the plant provides different nutrients, tastes, and textures. What’s an example of a tuber? A root? What nutrients do they provide? This will reinforce why eating a wide variety of plant foods is important. Use these tips from Lisa Andrews, MEd, RD, LD.
Moving toward a plant-based eating pattern might mean venturing into unfamiliar territory. Start out by asking people to name each item on the poster. What are those fruits on the top right, below the tomatoes and apple? What kind of nuts are those on the top left? Which of these foods have you tried? Do you like them? Brainstorm different ways of preparing some of the foods pictured on the poster.

Fiber and Nutrient Density

Posted on October 9, 2018 by Admin

The 2015-2020 Dietary Guidelines for Americans has a great definition for nutrient dense foods, which is emphasized as a “term to know.”

Nutrient Dense—A characteristic of foods and beverages that provide vitamins, minerals, and other substances that contribute to adequate nutrient intakes or may have positive health effects, with little or no solid fats and added sugars, refined starches, and sodium. Ideally, these foods and beverages also are in forms that retain naturally occurring components, such as dietary fiber. All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry—when prepared with little or no added solid fats, sugars, refined starches, and sodium—are nutrient-dense foods. These foods contribute to meeting food group recommendations within calorie and sodium limits. The term “nutrient dense” indicates the nutrients and other beneficial substances in a food have not been “diluted” by the addition of calories from added solid fats, sugars, or refined starches, or by the solid fats naturally present in the food.

By focusing on whole, unprocessed foods that are good sources of fiber, such as beans, fruits, vegetables, nuts, and seeds, you are most likely to choose more nutrient dense foods and increase the quality of your eating plan. Fiber is one of the nutrients that is both underconsumed and a public health concern.

Low intakes of dietary fiber, according to the Dietary Guidelines for Americans, are due to low intakes of vegetables, fruits, and whole grains. Many refined grains are stripped of their fiber.

Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. Most adults should get between 25 and 30 grams of fiber daily for females and males, respectively. The guideline is 14 grams per 1000 calories per day.

Here are resources for you to help individuals find more fiber:

Here is a chart from the Dietary Guidelines for food sources of fiber.

Here are resources from our store:

Here is a handy handout on “finding” fiber and how to make little changes to get enough.

Confessions of a Juice Drinker

Posted on June 15, 2016 by cheryle

You would have thought I had committed a heinous crime when I admitted to a group of women that I frequently drink orange juice in the morning. I know that eating whole fruit is a better choice, but I like juice.

Their astonished comments were accompanied by what they thought was a known fact that there was lots of sugar in juice. OK I admit this. One eight-ounce glass of juice contains 21 grams of sugar. However, if you drink only pure 100% juice, then that sugar is all from the fruit itself, not added sugar.

After their admonishments, I’m still trying to convince myself that drinking juice is acceptable. One of my rationalizations is that I make an effort to seek out juice that has added calcium and vitamin D. At least I’m getting those extra nutrients.

I also admit that I like lots of pulp. The pulp in orange juice is real orange pulp, but it doesn’t amount to any significant fiber. That said, I still like it. The majority of orange juice sold is pulp free, so the pulp is actually removed at the beginning of the process and then added back into juices that have pulp.

It takes about three oranges to make a cup of juice. Juice allows for a lot of calories to be consumed quickly. There are 71 calories in one orange, yet 8 ounces of orange juice provides 112 calories. If I ate three oranges instead of drinking the juice, I certainly would feel a lot fuller! Part of that is due to the three grams of dietary fiber in each orange.

It seems I’m not the only person who likes juice. According to the latest Dietary Guidelines for Americans, 1/3 of all fruit consumption in America is in the form of juice. The most commonly consumed fruit juices are orange, apple, and grape.

The Dietary Guidelines for Americans recommend that we “shift to mostly whole fruits, in nutrient-dense forms.” The guidelines also say that “although fruit juice can be part of a healthy eating pattern, it is lower than whole fruit in dietary fiber and when consumed in excess can contribute extra calories. Therefore, at least half of the recommended amount of fruit eaten daily should come from whole fruits.” They also go on to say that when juices are consumed, they should be 100% juice, without added sugar.

Here’s a tip when it comes to children and juice: the amount of fruit juice allowed in the USDA Food Patterns for young children aligns with the recommendation from the American Academy of Pediatrics. Young children should consume no more than 4 to 6 ounces of 100% fruit juice per day.

Let’s end with a comparison:

Whole fruit: offers fewer calories for the satiety it provides, features more dietary fiber, takes longer to eat and therefore provides more eating satisfaction

Juice: offers a quick and easy way to reach daily fruit servings and could be enriched with needed nutrients

Here are the take home messages:

Seek moderation in all things.
Watch the amount of juice consumed.
Make that “shift” to whole fruit whenever possible.

Some habits are hard to break.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

PS Here’s a printable handout that features the highlights of today’s post.

Fruits Bulletin Board Kit

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Name That Fruit and Veggie Game - DOWNLOAD

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10 pack MyPlate Plate Plastic - Nutrition Education Store Exclusive Design - 10 Plates With Free Shipping

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Handout Sneak Peek: Vitamin and Mineral Chart

Posted on March 16, 2016 by Stephanie Ronco

You know what has been flying off the shelves lately?

The Vitamin and Mineral Chart. This poster highlights particular foods that are rich in certain vitamins and minerals. Since most consumers need to eat a more plant-based diet in order to avoid excess saturated fat, sodium, and added sugars while somehow managing to get enough nutrients in the calories allotted, it’s wise to have a few materials that could make that transition easier. This chart has been an eye-catching tool for inspiring and maintaining motivation, along with teaching key nutrient lessons.

As a special bonus, I want to share the printable educational handout that comes with the poster. Normally you could only access this if you had already bought the poster, but today I’m going to make an exception. The Eat Your Nutrients handout features macronutrients and micronutrients alike, highlighting the health benefits of these vital food elements.

Enjoy!

Vitamin A: Prevents eye problems. Necessary for normal vision, immune function, and reproduction.

B-Vitamins: This group includes B-1 Thiamin, B-2 Riboflavin, B-3 Niacin, B-5 Pantothenic Acid, B-6 Pyridoxine, B-7 Biotin, B-9 Folic Acid, and B-12 Choline. Necessary to metabolize carbohydrates, protein, and amino acids. Activates B-6 and folate, which is essential for red blood cell growth and maturity.

Vitamin C: Antioxidant that protects against cell damage; boosts immune systems; forms collagen in the body.

Vitamin D: Aids absorption and usage of calcium and phosphorous ; necessary for growth and calcification of bones and teeth. The best source is the sun.

Vitamin E: Acts as an antioxidant that protects cells against damage.

Vitamin K: Important for blood clotting and bone health.

Calcium: Essential in bone and teeth formation, muscle contraction, absorption of B-12, blood clotting, and growth.

Copper: Necessary for absorption, storage, and metabolism of iron; key to formation of red blood cells.

Iodine: Regulates rate of energy production and body weight. Promotes growth and health of hair, nails, skin, and teeth.

Iron: Hemoglobin and myoglobin formation, oxygen and CO2 transfer, red blood cell formation, and energy release.

Magnesium: Helps heart rhythm, muscle and nerve function, and bone strength.

Phosphorous: Helps cells to function normally. Helps your body produce energy. Key for bone growth.

Potassium: Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones.

Selenium: An essential trace element; protects cells from damage; regulates thyroid hormone.

Sodium: Primarily controls the body’s osmotic pressure, hydration, and electrical activities.

Zinc: Supports the body’s immune and nerve function; important in reproduction.

Protein: A necessary major nutrient in the diet, providing amino acids, which are necessary for growth and development.

Carbohydrate: Provides basic source of energy; stored as glycogen in all tissues of the body, especially the liver and muscles.

Fat: Also known as adipose tissue. Serves as an energy reserve.

Fiber: Aids digestion, helps regulate blood sugar and cholesterol.

And here’s a free printable copy of the handout!

Looking for more nutrition education materials? Here are some of the newest resources to hit the store!

Digital MyPlate Poster and MyPlate Food Photo Collection

Sodium Math Handout

Floor Sticker: Make Your Salad a Rainbow

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