The Magic

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The Magic of Fiber Evelyn
Kissinger, MS, RD, IBCLC
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I crave sugar.
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I get hungry about an hour after I eat.
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I need snacks between meals.
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Im overweight.
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I cant get my blood sugar under control.
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Magical Pill
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Nutrition Secret
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Eat More
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Eat More ...Fiber Foods
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Controls Appetite
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Controls Sugar Cravings
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• Gives Energy

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• Gives Energy
• Provides Nutrients

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• Gives Energy
• Provides Nutrients
• Reduces Sugar Cravings

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• Gives Energy
• Provides Nutrients
• Reduces Sugar Cravings
• Reduces Desire For Snacks

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Helps Reach Maintain Healthy
Weight
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Provides Vitamins, Minerals,
Antioxidants, Phytochemicals
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Free Radicals Free Radicals are unstable
molecules. An atom has lost an
electron. Electrons come in pairs. Free
Radical An unstable molecule has lost an
electron.
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Molecules that are missing an electron are
unstable are damaged are looking for another
electron
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Antioxidants neutralizes free
radicals disrupts malignant cells limits entry of
growth factors of pre-carcinogens
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Antioxidants are Vitamin A - Beta
Carotene Vitamin E Vitamin C Selenium Zinc The
y neutralize the free radical by replacing the
missing electron...
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Free radicals are formed by stress high fat,
high sugar, high caffeine,
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Free radicals are formed by stress high fat,
high sugar, high caffeine, air pollution,
water pollution smoke radiation
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Free radicals are formed by stress high fat,
high sugar, high caffeine, air pollution,
water pollution smoke radiation trauma toxins
excessive exercise
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Free Radical Damage Aging
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Free Radical Damage Aging Vision Cancer
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Free Radical Damage Aging Vision Cancer Clo
gged Arteries Weakened Bones
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Free Radical Damage Can Cause aging damage to
collagen elastin
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Free Radical Damage Can Cause aging damage to
collagen elastin vision damage to cells in
cornea retina
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Age Related Macular Degeneration Tiny area of
retina blurry blindness (most common
reason for those over 65) Retina protected
by Caroteniod - carrots Lutein Zeaxanthin -
spinach, collards
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People who had macular degeneration reported
eating fewer beta-carotene rich fruits and
vegetables. American Journal of
Epidemiology, 1988, 128700
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Free Radical Damage Can Cause aging damage to
collagen elastin vision damage to cells in
cornea retina cancers damage to membranes of
cell nucleus exposes genes to oxidative
changes
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Current evidence clearly indicates that free
radicals play a prominent role in the incidence
and development of breast cancer.
Cancer, July 1994
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If I recommended one nutrient in a low-fat,
high-fiber diet, it would be beta-carotene to
reduce the risk of cancer. Beta-carotene is the
most potent free radical neutralizer known today.
It appears to block the process by which a
normal cell can turn malignant. Dr. Charles
Simone, Cancer and Nutrition McGraw-Hi
ll, 1993
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Compared to persons who eat 2 or fewer servings
of fruit and vegetables a day, those who eat at
least 5 a day have about a 40 decrease in risk
for lung, colon, stomach, esophagus and oral
cancers. Center for Disease
Control Atlanta Nutrition Action
Newsletter, Jan. 1995
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Free Radical Damage Can Cause aging damage to
collagen elastin vision damage to cells in
cornea retina cancers damage to membranes of
cell nucleus exposes genes to oxidative
changes clogged blood vessels oxidation of
LDL damage to collagen in blood vessels
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Free Radical Damage Can Cause aging damage to
collagen elastin vision damage to cells in
cornea retina cancers damage to membranes of
cell nucleus exposes genes to oxidative
changes clogged blood vessels oxidation of
LDL damage to collagen in blood
vessels weakened bones
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Phytochemicals Phyto plant
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Phytochemicals Protects Prevents
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Phytochemicals Protects Prevents
Blocks Scavenges
Binds
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Phytochemicals Protects Prevents
Blocks Scavenges
Binds Suppresses Interfers
Fights Disposes
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Phytochemical Protection Protects - builds
barrier in cell Prevents - keeps damage from
cell Blocks - before damage happens in
cell Scavenges - captures and takes away
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Binds - neutralizes damage Suppresses - slows
down or keeps cancer from growing Interferes -
keeps from reproducing Fights - stimulates
production of enzymes Disposes - binds with
villains - carries away
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Anthrocyanins Lycopene
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Red/Purple Anthocyanins - cut risk of heart
disease and stroke by inhibiting clot
formation RED Lycopene - cancer fighter
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Red/Purple Blackberries Raspberries Blueberr
ies Red Apples Cherries Red
Cabbage Cranberries Red Pear Eggplant Red
Pepper Plum Strawberries Purple or red grapes
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Beta-carotene
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Beta Carotene Boosts eye and skin
health decrease risk for certain cancers
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Beta Carotene Beta Crptoxanthin Acorn or winter
squash Nectarine Apricots Oranges Cantaloupe
Papaya Carrots Peaches Mango Pineapple Pum
pkin Tangerines Sweet Potato Yellow
Grapefruit
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Yellow/Green Lutein Zeaxanthin fight cataracts
and macular degeneration
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Yellow/Green Avocado Corn Cucumbers Green
beans Green peas Kiwi Honeydew Spinach Green
or yellow pepper Zucchini Romaine or leaf
lettuce Collard, mustard or turnip greens
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Green Isothiocyanates Sulforaphane Indoles
stimulate production of cancer-fighting liver
enzymes
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Broccoli Brussels sprouts Cabbage Cauliflowe
r Chinese Cabbage Kale Swiss chard
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Free radicals are formed by stress high fat,
high sugar, high caffeine, air pollution,
water pollution smoke radiation trauma toxins
excessive exercise
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White/Green Allicin tumor fighter Garlic,
Onion Flavonoids protect from cell
damage Artichokes Asparagus Celery
Chives Endive Leeks
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Enhances Immune System
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Balances Blood Sugar
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Water Soluble Oatmeal, Barley Beans Fruits -
Apples, Oranges Vegetables - Carrots
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Water Insoluble Whole Grains Beans Fruits Vege
tables
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• Water Soluble Fiber
• Slows release of blood sugar

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• Water Soluble Fiber
• Slows release of blood sugar
• Absorbs bile salts to reduce cholesterol

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• Water Soluble Fiber
• Slows release of blood sugar
• Absorbs bile salts to reduce cholesterol
• Keeps you fuller longer

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• Water Insoluble Fiber
• Moves food through
• digestive system faster

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• Water Insoluble Fiber
• Moves food through
• digestive system faster
• Prevents or relieves constipation

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• Water Insoluble Fiber
• Moves food through
• digestive system faster
• Prevents or relieves constipation
• Protects against colon cancer,
• diverticulosis, and hemorrhoids

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Water Insoluble Water Soluble Whole
Grains Oatmeal, Barley Beans Beans
Fruits Fruits Apples, Orange
Vegetables Carrots Nuts Seeds Psyllium
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Reduces Heart Disease Blood
Cholesterol Blood Pressure
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Folic Acid 400 mcg Reduce Spina bifida
Reduce
homocysteine levels Lentils 1 c 360 Cold
Cereals 1 oz 100-400 Pasta 1 c
100-120 Spinach, ckd 1/2 c 130 Peas 1
c 100 Oatmeal, inst 1/2 c 80 Broccoli,
ckd 1/2 c 39 Strawberries 1 c 25
ADA
Journal 8/01
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Promotes Healthy Digestion
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Are Habit Forming
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Fiber 30 -40 grams
per day ( 10 grams per meal )
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Fruits Vegetables 1 cup 3-10 grams
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Beans 1 cup 16 grams
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Whole Grains 2-10 grams/serving
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Dietary Fiber 30 grams/day Bread - 2
grams/slice Cereal - 3-5 grams/serving
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Breakfast Oatmeal - 2 cups 12 grams Fresh
Fruit - 1 cup 5 grams
-------- 17 grams
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Lunch Sandwich on Whole Wheat Bread 5
grams Fresh Vegetables 5 grams Fresh
Fruit, Large 5 grams --------
15 grams
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Supper Beans 16 grams Cooked Vegetable 8
grams Raw Vegetable 5 grams -------
29 grams
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Breakfast 17 grams Lunch 15 grams Supper 29
grams -------------- 61 grams
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Eat More Fiber Foods 30-40 grams per day
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Eat More Fiber Foods 30-40 grams per
day Breakfast high fiber cereal high fiber
bread fruit
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Eat More Fiber Foods 30-40 grams per
day Breakfast high fiber cereal high fiber
bread fruit Lunch whole grain
bread fresh vegetables fresh fruit
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Start Gradually Drink Water
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