Session 15. Favoring Fiber

Aim: To help participants to select healthy fiber-rich foods.

Tools:

• Attendance sheet
• Eating Right for Cancer Survival DVD
• AV equipment to show DVD
• Extension cord
• Large writing surface and writing tool
• Paper/pens for group members
• Quick Fiber Check handout (Note: This was used in an earlier session, but it bears repeating.)

Welcome and Introductions:

• As participants arrive, ask them to fill out a Quick Fiber Check.
• Pass around attendance sheet.
• Ask participants (one by one) to discuss their successes and challenges of the past week.

Video:

DVD (10:07): “Favoring Fiber” from Eating Right for Cancer Survival: Disc 1, Show 3

The DVD covers:

• The main sources of fiber are beans, vegetables, fruits, and whole grains.
• Fiber is filling, with almost no calories.
• Every 14 grams of fiber you add to your diet cuts your calorie intake by 10 percent (because you fill up sooner).
• Aim for 40 grams per day, about 3 grams per serving of food.
• Fiber (soluble fiber that is) also lowers cholesterol.
• If beans cause gassiness, have smaller portions, and cook them until very soft.

Lecture and Discussion:

• Discuss why fiber rich foods are healthy.
• Give examples of high-fiber foods.