Online Resources

• eatright.org - Academy of Nutrition and Dietetics' web site featuring nutrition fact sheets, nutrition tips, recipes and more
• fruitsandveggiesmorematters.org - Easy ways to make sure you get your fruits and veggies
• choosemyplate.gov/ - United States Department of Agriculture nutrition information
• Click here for infomation about weight management

Fiberful: The benefits of adding more fiber to your diet
By Kristen Heitman
NACUFS Intern 2013, UC Berkeley

Dietary Fiber is an important part to every person’s diet and health. According to the Journal of Nutrition, less than 3% of Americans meet recommended daily intake for fiber, which is 14 grams of fiber for every 1,000 calories consumed. This equals out to 28-35 grams per day. At UC Berkeley, you have the ability to choose from a variety of foods at the Cal Dining facilities, that are high in fiber.

Fiber is a component of plants that cannot be digested by our body. Instead, it flows through our digestive system, aiding the movement of food, providing bulk and offering nutrients to healthy bacteria.

Benefits of increasing fiber intake include curbing hunger, lowering cholesterol and regulating your digestive system. Fiber tends to absorb liquid in the body, so be sure to drink a glass of water when you eat foods rich in fiber. This will make you feel full for a longer period of time.

Good sources of fiber found at Cal Dining:

• Whole grains like oatmeal, brown rice, quinoa, spelt Kashi Go-Lean Crunch cereal, and Kellog’s Frosted Mini-Wheats Cereal
• Fruits & vegetables, specifically broccoli, apples, berries, carrots and corn.
• Beans, such as garbanzo, kidney, black, and pinto
• Soy products like eddemame and dried soy nuts