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Nutrition :: Fiber

It keeps your body running smoothly and can help prevent health problems like heart disease, diabetes, and cancer. Fiber is an important part of a healthy diet and you're probably not eating enough of it. Kidzworld checks out the the fantastic facts on fiber.

Why Is it Good For You?

Fiber is a natural part of plant foods and it helps keep your body's system clean and running smoothly. It comes from things like the skin and seeds of fruits and vegetables, or the outer kernel of a piece of rice. There are two kinds of fiber - soluble and insoluble.

  • Insoluble fiber is found in wheat, corn, bran and vegetables. Fiber from these foods adds "bulk" to your diet. It absorbs water as it goes through your intestines and enables the muscle movement in the intestines to push waste out of your body. By helping to remove waste from your body, insoluble fiber helps prevent constipation (problems taking a crap) and irritable bowel syndrome, and can reduce the risk of getting colon cancer.
  • Soluble fiber is found in foods like oat bran, dried beans and some fruits and vegetables, like carrots, apples and oranges. Fiber from these types of foods may help control diabetes and high blood cholesterol. Soluble fiber may help diabetics by slowing the rate that sugar enters the bloodstream after a meal, and lower fat levels in the blood. Soluble fiber also helps trap salts, which contain cholesterol, and carries them out of the body.

What Foods Can it Be Found In?

Fiber is found in fresh fruits, whole grains (like whole-wheat bread, brown rice and bran cereals) and beans.

Most North Americans don't eat enough dietary fiber and eat way too much food with lots of sugar and fat. So here are a few examples of good sources of fiber, including the amount of fiber they contain.

  • Apple with peel - 4 grams
  • Banana - 2 grams
  • 2 cups of popcorn - 5 grams
  • 1/2 cup of brown rice - 6 grams
  • Slice of whole-wheat bread - 2 grams
  • Bowl of oatmeal - 4 grams

Did U Know?

  • As a general rule, you should be eating fiber equal to your age plus five grams. So, if you're 12 years old, you should be eating 12 + 5 = 17 grams of fiber each day. Adults should be eating 25 to 30 grams of fiber each day.
  • North Americans ate 10 times as much fiber 100 years ago as they do today!
  • January is Fiber Focus Month.
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Poll

Favorite Source of Fiber?

  • A juicy apple.
  • A bowl of chilli.
  • Whole-wheat pancakes.
  • A banana split.

Dear Dish-It In The Forums

Castlemega
Pm me (: i know how you feel
reply about 15 hours
GhettoFish
Hey, I'm only 13 and I'm already sick of my life, and it's all because of my family, you'd think friends are likely to hurt your emotions some time and you have your family to love you and back you up, for me? No no that's not the case, I have by far the least caring family and that's that. I'm the youngest and my family all treat me like a slave. They don't let me sit at home and play on my PS4, my dad lives separate and my mum don't want me to go there and do nothing either. But they don't let me go out with my friends either not even see them, and I know my family deeply and I know it's cuz they don't want me to enjoy my self or have fun. My siblings will try to make my out as a bad person and a burden to the family. If I try explaining myself if they've got something wrong about me I get shouted out or ignored. And punished sometime for something that I probably didn't even do. And even if they can tell my bro or sis got something wrong about me the rest of the family still back them up to get me in the wrong. I have cried and cried at night hit myself and put physical pressure on my body because of the stress it gives me. I can't speak to my family about it because I'm not allowed my say in anything, I just get ignored or in trouble. I don't know what to do anymore and I think I am depressed because it hurts and what I'm going through stresses me and it gets really hard to try make myself feel happier and better, I am actually considering killing myself but I know it's not the right thing to do and just hurting myself is fine now. But I need your help now. What do I do for myself in this situation? Because I don't know what I can do myself right now. Help! Thanks
reply about 19 hours
Jesusboy03
Jesusboy03 posted in Friends:
Dear Dish-It,   There is this girl named Jozelyn. But let me start at the beginning. The very beginning. One day, I was born. Well, maybe not that much at the beginning. Okay, so I am part of this homeschool group, and I have been since I was around 6. I am 12 now. So there was this one girl in it named Rebecca. I liked her since I joined, and when I was around 8, since my sister is friends with Rebecca's sister, we were invited to her birthday party. Oh, and I had told my sister about how I liked Rebecca. So, we were going to go on a hay-ride, when my sister asked Rebecca, right in front of me, "So do you like Dean? Like like like Dean" (I'm Dean). Well, I was mortified, and it looked like Rebecca was too.    Fast forward.    I no longer like Rebecca. Now, I like this one girl named Jozelyn who is in my Sunday School class. I've liked her since I stopped liking Rebecca, which was about after that incident. So, I have been in the same Sunday School class with her since I joined this church. They have Kindergarten, 1st and 2nd grade, 3rd and 4th, 5th and 6th, and 7th and 8th. Even though I am in 7th grade, since last fall, I was in 5th and 6th. So is Jozelyn. So, in February, I decided to be brave. (I am normally an introvert) I made a beautiful origami rose, bought a small box of chocolates, and wrote a note the was signed, 'Your secret admirer'. I had an adult that I trusted give it to her with the clue, "The person who this is from shares his name with the first man to walk on the moon's brother". So, it wouldn't take long to find out, as well as the fact that she knows that I make origami. Oh, and luckily, at that time, instead of doing my Sunday School, I helped to teach the 3rd and 4th with my mom.   So, I kind of avoided her, except for times that we would catch eye contact, and we would both look away. (She's normally outgoing, but with this she's shy also) So it was like that for awhile, until, one time the 5th and 6th class were doing a bible trivia game. Due to my vast biblical knowledge, I was a lifeline. So, the one time, her team came into the 3rd and 4th classroom, and asked me a question. I kept my eyes on the floor the whole time. I accidentally got the answer wrong, and they left. Oh, and I decided to tell my sister all about it, because I needed to tell a kid around my age. But I made her promise not to tell anyone.   So meanwhile, it was now June. I still liked her just as much, if not more. So there is this thing that comes to our town twice every year. It's called Missoula Children's Theatre, and two tour actor/directors come to Thrasher Opera House (A place for plays in our town), and hold auditions on a Monday for a play, and perform on a Saturday. So I auditioned for Assistant Director. (They help get people ready backstage). You'll never guess who else was auditioning. Jozelyn. I tried to keep calm, and I did get to be one of the assistant directors. The play was Rumpelstiltskin, and she got villager.   Since she was part of a large group, I didn't have really any interaction with her. But sometimes, the girl next to her would look at me, and whisper to Jozelyn. So, other than awkward times when we would catch each other's eyes, it was mostly uneventful. Oh, and I should mention that the rehearsals were from 3:00 to 6:00, then there was a 30 minute dinner break, and then another practice from 6:30 to 8:30. The dinner break was when we would go downstairs, eat, and socialize. I do not socialize. So I just go into my tiny corner, and eat, and sit there. Oh, and on Thursday, and did a short magic show during dinner.    But on Friday, everything changed. I had some nerve again, and I made an origami tulip, and wrote a note that said, "I think that you did a great job this week! Good luck for tomorrow, and break a leg!", and then I signed it in calligraphy. I actually signed my name. No more secret admirer. I put it in a brown lunch bag that said, "To: Jozelyn" on it. Then I secretly put it on the chair that she normally sits at, and waited. Well, some people noticed that I looked very nervous, some said I was shaking, and they crowded around me. Well, Jozelyn came in, and she saw the bag. I missed part of it because of all of the people, but I saw her looking very happy, and running downstairs. Well, eventually, the people went away from me, and I continued to act like a statue. So rehearsal went well for the day, and I continued to avoid her.   On Saturday,  everybody comes at 11:00 AM, and we do a dress rehearsal. Well, I couldn't much avoid her then, so I acted like a statue. Oh, and my sister has this one friend, Iris, who I was also currently writing and directing a movie with, and we would often drive her there. So, we did the dress rehearsal without a hitch, and then had lunch. And at lunch, Iris was hiring people for our movie. Well, I suggested Jozelyn, and Iris asked her, and she said yes. Then we got ready for the first performance. So, it was going good, but then I needed to get Rumpelstiltskin ready, and there was a bunch of people in the way.   Jozelyn saw me struggling, and (Cue angel music :angel ), she asked, "Do you need help Dean?".THIS WAS THE FIRST TIME THAT WE HAD SPOKEN SINCE FEBRUARY! Okay, so I said. "Yes please, I need Rumpelstiltskin". And then she quickly got him for me!  So, then we finished, and went for dinner. We went to a place called goose blind, and I got gluten free pizza (dietary restriction). Oh, and Iris came with us. So, then my sister and Iris went to this place called Guth's that was a candy shop/cafe. I stayed outside. I thought that I heard Iris calling me in, but didn't think much of it.    So, we went inside, and did the second performance. At the end, everyone poses for photos in groups, while the other actors went to change into their clothes. So, the villagers were one of the first ones, and they went downstairs. Well, it was almost time for the assistant directors to go, when Jozelyn came up. She asked me, "Could I sign your shirt?" (It was a tradition for all of the cast members to sign each other's shirts from the play). Well, I had wanted her to sign it all week, then the shirt would be priceless, but of course, I didn't ask her to. Well, I was surprised, and said yes. I ran to grab my sharpies, but then we were called on for pictures. Well, when I returned, she was waiting for me. I gave her the sharpie, and tried to not tremble while she signed it.   Fast forward.   We were in the car going home, and I told my mom and sister about what happened. My mom remarked, "It's nice that she wanted to after what happened". "After what happened?" I asked. Well, my mom told how Jozelyn and her mom were in Guth's when Iris and my sister came in. Well, Iris had said in a loud voice, "Oh Jozelyn, you're here! I should get Dean!" Then she said. "You should really sign his shirt!" Well, then my mom had pulled her aside, and told her not to. Then Iris realized that she shouldn't have and was really sorry. Meanwhile, my sister had just been standing, watching, and not stopping her.   After my mom had said what happened, I asked how Iris knew. My sister said that she didn't know, but finally she admitted that she had told Iris. It was Rebecca all over again. I was really,  really, mad at my sister, but didn't say anything, lest I yell at her.       Well, that's all, except for that we also both were helping at our VBS a couple weeks later, but nothing big happened there. But Sunday School will be starting soon. Oh and the Missoula Children's Theatre happened from June ##-## ####. I am aware that it is not that well written. Mortified in the Midwest
reply 1 day
Emaans
Emaans posted in Friends:
??
reply 1 day
Readingqueen
Readingqueen posted in Friends:
perfect friend would beFunnyKindSmartQuirkyAnd he/she would like to sing/write songs 
reply 1 day