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The Physicians Committee




Session 15. Favoring Fiber

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

Tools:

  • Attendance sheet
  • Chapter 15: Favoring Fiber from Nutrition Education Curriculum 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.

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PCRM Nutrition Curriculum DVD
Purchase curriculum DVD Package

Let us know how you like the curriculum

CURRICULUM

Overview

Basic Principles

Encouraging Discussion

Session 1. Diabetes

Session 2. Overview of the Vegan Diet

Session 3. Vegan Diet Planning

Session 4. Replacing Meat

Session 5. Dairy Alternatives

Session 6. Dining Out

Session 7. Weight Loss

Session 8. Addictive Foods/Understanding Cravings

Session 9. Healthy Heart

Session 10. Glycemic Index

Session 11. Healthy Eating During Work and Travel

Session 12. Virtual Grocery Store Tour

Session 13. Breast Cancer

Session 14. Prostate Cancer

Session 15. Favoring Fiber

Session 16. Digestive Health

Session 17. Hypertension

Session 18. Cooking Demonstration (Optional)

Resources

 
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The Physicians Committee
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org