12B-7
Increasing Fiber for Better Health
Behavioral goal: Participating senior citizens will increase their intake of high-fiber foods.
Educational goal: Enhance motivation and facilitate the ability to take action for increasing fiber consumption
General educational objectives: At the end of the sessions, participants will be able to
· Understand the importance of fiber in the diet
· Identify the health benefits associated with eating high-fiber foods
· Understand inexpensive and convenient ways to increase daily fiber intake
· Prepare healthful, high-fiber recipes
· State intention to consume a variety of foods that are high in fiber
· Set goals of increasing high-fiber foods, which are accessible, at meals and snacks
Overview of Content (45 minutes)
1. Introductions and overview of session ( 5 minutes)
2. Have participants complete fiber assessment tool (5 minutes)
3. Discuss the benefits of consuming adequate fiber, emphasizing how fiber works in the prevention of disease (5 minutes)
4. Perform demonstration of how fiber works in human digestion (2 minutes) —Optional activity
5. Discuss good sources of fiber and how much is needed for good health (5 minutes)
6. Participants assess how much fiber they consume (2 minutes)
7. Interactive cooking demonstration promoting accessible high-fiber foods (10 minutes)
8. Discuss ways to increase daily fiber intake that are both inexpensive and convenient (5 minutes)
9. Set goals (5 minutes)
10. Session wrap-up: complete evaluations and questions and answers (5 minutes)
Materials
Laptop setup with projector—will show slides using PowerPoint
Handouts (25 copies of each)
· Assessment Tool: How Much Fiber Do You Eat?
· Nutrition Fact Sheet: Fiber Facts
· Goal Sheet: Fiber
· Quiz: Fiber Knowledge
· Recipe: High-Fiber Black Bean Salad
Fiber demonstration setup
Pencils/pens
Cooking demonstration supplies
1. Introductions and agenda; overview of session (5 minutes)
Introduction: Good afternoon everyone. We were asked to come here and speak with you regarding a nutrition topic of interest to you. We were here last month and discovered from our survey and conversations with you that many of you would like information on fiber.
Fiber is an extremely important topic; therefore, the material that we will be discussing today is information that will benefit your health and well-being!
At this time, let us go around the room and introduce ourselves—please state your name and, if you would like, name one food that you like to eat that you think is a good source of fiber.
Agenda: (Show agenda on newsprint pad on easel.) This session will be fun and interactive; we are hoping that you find this workshop beneficial and useful in your everyday life.
The workshop will run for about 40 minutes—please feel free to ask questions as we go along!
2. Have participants complete fiber assessment tool (5 minutes)
(Mediator: Self-assessment)
Would anyone like to share their thoughts on fiber? What is fiber? Where is fiber found? (Do not delve into sources of fiber here; listen and respond only.)
We would like you all to fill out this sheet called “How Much Fiber Do You Eat?” (Assessment Tool: How Much Fiber Do You Eat?). This is a way that we can estimate how much fiber you eat in a given week. This will help us to start thinking about how well we are actually doing when it comes to getting adequate fiber.
Once you have completed it, please leave the paper at your table (we will refer back to them later on in the session).
3. Discuss the benefits of consuming adequate fiber; emphasize how fiber works in the prevention of disease (10 minutes)
Why-to information (Mediators: outcome expectations; scientific data on benefits)
Fiber is important for many reasons; the benefits are as follows (elicit from audience and then show newsprint on easel with list):
· It promotes normal bowel functions—this helps us avoid constipation.
· It may help to prevent colon cancer and other types of cancers.
· It protects us against coronary heart disease.
· In some cases, fiber has been shown to decrease high cholesterol levels!
· Fiber also gives us a feeling of fullness, which can help us maintain a desirable body weight.
There are two types of fiber—insoluble and soluble. The insoluble type is the stuff that “keeps things moving”—the contents in your intestines will expand when you eat insoluble fiber. This swelling makes your stools softer and bulkier. The bulk increases the inside pressure, helping your stool go through your system faster. Therefore, insoluble fiber is a natural way to prevent constipation and hemorrhoids.
The reason fiber decreases the risk of colon and rectal cancers is that softer stool eliminates the wear and tear on the intestinal wall.
(Show fiber demonstration to demonstrate how fiber works in human digestion. Refer to dried bean demonstration—prepared beforehand. See Demonstration: Fiber)
The second type of fiber is soluble fiber. This type of fiber does not absorb water; it dissolves in it. (Show “soluble” slides.) This fiber helps to treat or prevent heart disease and diabetes. Soluble fiber, found in oatmeal and fruit, slows the digestion and absorption of carbohydrates.
Slowing down the digestion and absorption of carbohydrates is essential with diabetes, and a high-fiber diet has been shown to reduce or eliminate the need for oral medications in some individuals with diabetes.
Also, if a person already has high cholesterol, the soluble fiber found in oat bran, beans, and barley has been shown to lower blood cholesterol levels, which helps in the prevention of heart disease.
4. Correct misconceptions
Would anyone like to share any negative outcomes that are associated with fiber intake, such as negative side effects of eating too many beans or vegetables?
· The negative outcomes associated with fiber—such as gas and bloating—are false.
· When your body consumes fiber regularly, you will not experience those negative outcomes.
· Please note that when you increase your fiber intake, you must also increase the amount of water that you drink! If you don’t, this will lead to constipation—so make sure you drink adequate water!
5. Discussion of good sources of fiber and why it’s needed (5 minutes)
How-to information (Mediator: Behavioral capability)
Nutrition professionals suggest that the average person needs about 20 to 35 grams of dietary fiber per day. Can anyone tell me what foods are high in fiber? (Discussion)
High-fiber foods include the following: (Show poster or newsprint with information)
· Whole grains, fruits and vegetables, beans and legumes, nuts and seeds. . .
· Note: Foods from animals, such as meat, milk, eggs, and cheese, do not contain fiber. So, remember: Fiber is found in vegetables, whole fruit, grains, beans, and legumes.
6. Participants assess how much fiber they consume (2 minutes)
(Mediator: Self-assessment)
Very briefly, I want you to take a look at the sheet you filled out earlier titled “How Much Fiber Do You Eat?” How good do you feel about your fiber intake? Do you feel as though you eat enough fiber-rich foods?
7. Interactive cooking demonstration (10 minutes)
(With group participation, the cooking demonstration will take place—materials will be ready to go and ingredients will be ready to mix. See Recipe: High-Fiber Black Bean Salad. Following the demonstration, taste sampling will occur with discussion.)
8. Discuss ways to increase daily fiber (5 minutes) (While eating black bean recipe)
(Mediator: Behavioral capability)
Possible suggestions:
· Add more fiber-rich foods, such as fruits, vegetables, dried beans and legumes, and whole grains and cereals. Try to eat at least two servings of fiber-rich foods at each meal.
· Select unprocessed and whole foods whenever possible! Examples include brown rice, whole-grain flour, fruits and vegetables with their skins, and whole fruit instead of fruit juice. Use whole-wheat bread rather than white bread—and brown rice instead of white rice.
· When buying breads and cereals, look for “whole grain,” “whole wheat,” or “whole oats” as the first ingredient on the label. Also, try to read food labels on similar food products such as cereals to compare the amount of fiber per serving.
9. Set goals (5 minutes)
(Mediator: Goal setting)
So, we hope that today’s workshop has helped you feel that you now want to increase the amount of fiber you are consuming. Would anyone like to share ways that they plan on increasing fiber?
Please complete the “Fiber Goal Sheet”. On this sheet, state your goals for increasing your fiber: pick two high-fiber foods you will add to your diet this coming week. We will be happy to assist you in filling out the Fiber Goal Sheet if you would like.
Post it on your refrigerator as a pledge to consume more fiber and lead a healthier life!
10. Wrap-up: workshop evaluation and questions and answers (5 minutes)
Thank you everyone for attending today’s workshop—it was a pleasure meeting with you.
Please complete our fiber knowledge and evaluation questionnaires—just a few quick questions so we can see if today’s workshop was successful and how we can improve for next session. Be sure to hand in your questionnaire when you are finished. The rest of the materials are for you to keep!
Does anyone have any questions or comments?
· Please help yourself to more bean salad (if there is any remaining)
· Thank you all so much—you were a lovely audience!
Tsagarakis, I., and C. Calabrese. 2005. Session presented at a senior center congregate meal program. New York, NY.