Food as Medicine: February Newsletter

Fiber: The Nutrient That Keeps You Full and Healthy

Fiber is a powerful nutrient that helps with digestion, supports heart health, and keeps you full longer—all without adding extra calories! It’s especially important for kids and families because it helps regulate blood sugar, prevents constipation, and reduces the risk of chronic diseases.

There are two types of fiber, and both are essential for good health:

1. Soluble Fiber: Helps with Heart Health & Blood Sugar Control

• What it does: Slows down digestion, helps lower cholesterol, and stabilizes blood sugar levels.
• Best sources:Oatmeal (instant oats are affordable and cook quickly)
• Beans & lentils (canned beans are budget-friendly and easy to use)
• Apples & oranges (eat the peel for extra fiber!)
• Sweet potatoes (baked, mashed, or added to soups)
• Carrots (great for snacking or adding to soups & stews)

2. Insoluble Fiber: Helps with Digestion & Prevents Constipation

• What it does: Adds bulk to stool, making it easier to pass, and keeps your gut healthy.
• Best sources:Whole wheat bread & tortillas (look for "100% whole grain" on the label)
• Brown rice (cheaper in bulk and can be used in many meals)
• Leafy greens (collard greens, spinach, kale)
• Corn & popcorn (an affordable snack—just go easy on the butter!)
• Nuts & seeds (peanuts and sunflower seeds are good budget options)

How Much Fiber Do You Need?

• Kids (4-8 years old): 15-20 grams per day OR 1/2 cup of whole grains + 1/2 cup of beans + 1 fruit or veggie per meal
• Older Kids & Teens (9-18 years old): 20-30 grams per day OR 1 cup of veggies + 1/2 cup beans + whole grains at each meal
• Adults: 25-38 grams per day  OR 1 cup of leafy greens + 1/2 cup beans + whole grains

A good rule of thumb: Aim to include fiber at every meal—this helps keep kids full longer and reduces the need for extra snacks between meals.

Easy, Budget-Friendly Ways to Add More Fiber to Your Meals

1️⃣ Swap White for Whole Grains

• Choose whole wheat bread, brown rice, or whole wheat tortillas instead of white bread, white rice, or flour tortillas.

2️⃣ Use Beans as a Protein

• Canned black beans, chickpeas, or lentils are cheaper than meat and add both fiber and protein to meals. Add them to soups, tacos, and rice dishes!

3️⃣ Add Vegetables to Every Meal

• Even small amounts make a difference! Frozen veggies are just as healthy as fresh and often cheaper.

4️⃣ Snack on High-Fiber Foods

• Instead of chips, try air-popped popcorn, apples with peanut butter, or whole wheat crackers with cheese.

5️⃣ Start Your Day with Fiber

• Oatmeal with fruit, whole-grain toast with peanut butter, or yogurt with nuts and seeds can help meet your daily fiber needs.

Quick & Affordable High-Fiber Meal Ideas

🥣 Breakfast: Oatmeal with banana slices and peanut butter
🌮 Lunch: Whole wheat tortilla with beans, cheese, and salsa
🍛 Dinner: Brown rice with lentils and sautéed greens
🍎 Snack: Apple slices with sunflower seed butter

Why Fiber is Important for Kids

• Keeps them full longer, so they’re less likely to be hungry between meals
• Helps digestion and prevents constipation
• Supports a healthy weight and reduces sugar cravings
• Protects against diseases like diabetes and heart disease

💡 Tip for Parents: If your child isn’t used to high-fiber foods, increase fiber slowly to avoid stomach discomfort. Also, make sure they drink enough water to help fiber do its job!

HEALTH FOOD TIPS

Flu Season Reminder: Boost Your Immune System

With winter still in full swing, flu and colds are common. Keep your immune system strong with these food choices:

• Citrus Fruits (oranges, lemons, grapefruit) – High in vitamin C
• Garlic & Ginger – Natural anti-inflammatory and immune-boosting properties
• Green Leafy Vegetables – Packed with vitamins and antioxidants
• Turmeric & Black Pepper – Helps reduce inflammation and supports overall immunity

Recipe: Immunity-Boosting Ginger Turmeric Tea

Ingredients:

• 1 cup hot water
• 1/2 tsp grated fresh ginger
• 1/4 tsp turmeric powder
• 1/2 tsp honey
• 1 slice lemon

Instructions:

1. Mix all ingredients in a cup and stir well.
2. Let steep for 5 minutes, then enjoy warm.

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