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Created with Fabric.js 1.4.5 Fighting Poor Nutrition CREATED BY Iron dissolves in water to form a gel SOLUBLE INSOLUBLE Anderson, J., Baird, P., Davis, R., Ferreri, S., Knudtson, M., Koraym, A., Waters, V, & Williams, C. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4): 188-205. My diet now: Of these 19 people, 75% think they are getting enough fiber in their diet Fiber is the part of plants that the body can't absorb or digest Creating a Healthier Diet Calcium Reduces blood pressure and inflammation Necessary for: Fewer calories for the same volume of food Necessary for: Total Fiber per Serving (grams) K. Bowers C. Loar C. Sheehan Dietetic Interns Department of Family and Consumer Sciences Eastern Illinois University REFERENCES The Academy of Nutrition and Dietetics recommends 25-38 grams of fiber daily for adults 12.3 g 11.1 g 6.6 g SOURCES OF FIBER 4.3 g 0.8 g 7.9 g 1/2 cup wheat bran 2.0 g 2.9 g 1/2 cup white rice 1/2 cup Fiber One Cereal 3 cups popcorn 1/2 cup frozen peas 2 tablespoons flaxseeds 1/2 large pear Slavin, J. (2008). Position of the american dietetic assocation: health implications of dietary fiber. Journal of the American Dietetic Association, 108: 1716-1731. Harvard University Health Services (2004). Fiber content of foods in common portions. Retrieved from huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf 100% double click to changethis text! Drag a cornerto scale proportionally. Recommended: double click to change this header text! double click to change this header text! double click to change this header text! What i'm actually getting: double click to change this title text! double click to change this header text! double click to changethis text! Drag a cornerto scale proportionally. Iron double click to changethis text! Drag a cornerto scale proportionally. Calcium Vitamin A Vitamin C double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. 100% double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. 711.6% double click to changethis text! Drag a cornerto scale proportionally. 100% 100% 42.2% 12% 114.4% Things I need more of in my diet: double click to changethis text! Drag a cornerto scale proportionally. -the formation of hemoglobin and certain enzymes.-many proteins and enzymes that maintain good health.-transporting oxygen in the blood to all parts of the body. -reduces risk of PMS symptoms.-reduced risk of osteoporosis.-linked with prevention of colon cancer double click to changethis text! Drag a cornerto scale proportionally. Eat foods like: To help increase calcium Milk Rhubarb Why are Iron and Calcium important to me and what foods can I eat to help increase these levels? Question: 1 cup of milk= 276 mg calcium 1 cup almonds=376 mg of calcium Find your fiber from sources such as fresh fruits, vegetables, whole grains, legumes, seeds, and nuts! 1/2 cup kidney beans 1 cup rhubarb=348 mg calcium almonds milk 1 oz= 4.2 mg of iron seasame seeds 1/2 cup=3.2 mg of iron 1/2 cup=3.2 mg of iron spinach 1/2 cup=3.3 mg of iron Lentils
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