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Answer to #1
Nutrition labels typically include a gram amount and percent daily value of Dietary Fiber. These are listed in the Total Carbohydrate section. Starch- and fiber-rich foods will have higher values than non-fiber-rich foods. The FDA authorizes four health claims on food labels concerning fiber-rich carbohydrate foods. One is for fiber-containing grain products, fruits, and vegetables and reduced risk of cancer.. Another is for fruits, vegetables, and grain products that contain fiber, and reduced risk of coronary heart disease.. A third is for soluble fiber from whole oats and from psyllium seed husk and reduced risk of coronary heart disease, and a fourth is for whole grains and reduced risk of heart disease and certain cancers..
The DRI committee advises that carbohydrates should contribute about half (45 to 65 percent) of the energy requirement. A person consuming 2000 kcalories a day should therefore obtain 900 to 1300 kcalories' worth of carbohydrate, or between 225 and 325 grams. This amount is more than adequate to meet the RDA for carbohydrate, which is set at 130 grams per day based on the average minimum amount of glucose used by the brain. When it established the Daily Values that appear on food labels, the FDA used a guideline of 60 percent of kcalories in setting the Daily Value for carbohydrate at 300 grams per day. For most people, this means increasing total carbohydrate intake. To this end, the Dietary Guidelines for Americans encourage people to choose fiber-rich whole grains, vegetables, fruits, and legumes daily. Recommendations for fiber encourage the same foods just mentioned: whole grains, vegetables, fruits, and legumes, which also provide vitamins, minerals, and phytochemicals. The FDA set the Daily Value for fiber at 28 grams for a 2000-kcalorie intake. This is based on the DRI recommendation of 14 grams per 1000-kcalorie intakeroughly 25 to 35 grams of dietary fiber daily. These recommendations are almost two times higher than the usual intake in the United States. As health care professionals, you can advise your clients that an effective way to add dietary fiber while lowering fat is to substitute plant sources of proteins (legumes) for some of the animal sources of protein (meats and cheeses) in the diet. Another way to add fiber is to encourage clients to consume the recommended amounts of fruits and vegetables each day. People choosing high-fiber foods are wise to seek out a variety of fiber sources and to drink extra fluids to help the fiber do its job. Many foods provide fiber in varying amounts.
Answer to #2
a
Answer to #3
Despite fiber's benefits to health, when too much fiber is consumed, some minerals may bind to it and be excreted with it, without becoming available for the body to use. When mineral intake is adequate, however, a reasonable intake of high-fiber foods does not seem to compromise mineral balance. People with marginal intakes who eat mostly high-fiber foods may not be able to take in enough food to meet energy or nutrient needs. The malnourished, the elderly, and young children adhering to all-plant (vegan) diets are especially vulnerable to this problem. Fibers also carry water out of the body and can cause dehydration. Advise clients to add an extra glass or two of water to go along with the fiber added to their diets. Athletes may want to avoid bulky, fiber-rich foods just prior to competition.
Answer to #4
c
Answer to #5
Fiber-rich foods tend to be low in fat and added sugars and therefore prevent weight gain and promote weight loss by delivering less energy per bite. In addition, fibers absorb water from the digestive juices; as they swell, they create feelings of fullness, delay hunger, and reduce food intake. Soluble fibers may be especially useful for appetite control. By whatever mechanism, as populations eat more refined low-fiber foods and concentrated sweets, body fat stores creep up. In contrast, people who eat three or more ounces of whole grain foods each day tend to have lower body and abdominal fatness over time. Commercial weight-loss products often contain bulk-inducing fibers such as methylcellulose, but pure fiber compounds are not advised. High-fiber foods not only add bulk to the diet but are economical, are nutritious, and supply health-promoting phytochemicalsbenefits that no purified fiber preparation can match.
Answer to #6
c
Answer to #7
The sugar alcohols occur naturally in fruits and vegetables; they are also used by manufacturers to provide sweetness and bulk to cookies, sugarless gum, hard candies, and jams and jellies. Unlike sucrose, sugar alcohols are fermented in the large intestine by intestinal bacteria. Consequently, side effects such as gas, abdominal discomfort, and diarrhea make the sugar alcohols less attractive than the nonnutritive sweeteners. The advantage of using sugar alcohols is that they do not contribute to dental caries.
The nonnutritive sweeteners sweeten with minimal or no carbohydrate or energy. The human taste buds perceive many of them as extremely sweet so just tiny amounts are added to foods to achieve the desired sweet taste. The FDA endorses nonnutritive sweeteners as safe for use over a lifetime within Acceptable Daily Intake (ADI) levels. Like the sugar alcohols, nonnutritive sweeteners make foods taste sweet without promoting tooth decay.
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