Each month, a different nutrition topic will be discussed relevant to the Senior Meals Program participants, including congregate diners and Meals On Wheels recipients. The Nutrition News page will be found under the News section and will feature:
Thanks for reading! -Joan Brady, Keene State College Dietetic Intern
“Fiber is Your Friend.” I heard this phrase in my first nutrition course my sophomore year of college. It was interesting to learn the many hidden benefits of consuming a diet with an adequate amount of fiber. This month’s topic will be dedicated to fiber and how we can use fiber for our benefit. Thanks for reading, Joan 
A diet high in fiber can protect against heart disease, obesity, and type 2 diabetes, and is essential for digestive health. Adequate fiber intake is associated with lower blood pressure, total cholesterol levels, and overall improved serum lipids. Since fiber is slowly digested, it aids with satiety/appetite, weight control, and improved blood glucose levels. Fiber aids with digestive health in relieving constipation, encouraging normal bowels, and protection against some cancers.
14g (grams) of fiber are needed for every 1000 kcals needed.
Example: If you are on a 2000 kcal diet, you would need 28g fiber/day.
Fiber comes from whole grains, beans and peas, vegetables, fruits, and nuts.
Recipe from Eatingwell.com
Ingredients:
Preparation:
Poke sweet potato with fork several times and microwave on High until tender to center. Meanwhile, mix beans, tomatoes olive oil and spices in a microwavable
mixing bowl. Remove potato from microwave and heat bean salad for 2 minutes.
Slice potato in half lengthwise and fill with bean salad. Add sour cream on top.