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Older Adults - Fiber

Focus on Fiber
Magazine

Focus on Fiber

Recipe: Three Sisters Soup

  • Corn, beans and squash grow well when planted together and are known as the “Three Sisters.”
  • Beans are a good source of plant protein and fiber.
  • To save time and energy in the kitchen, use pre-cut frozen or canned vegetables.
  • Add cooked poultry or meat for protein and flavor – a great way to use leftovers.
  • Freeze leftovers in portions for another easy meal.

Classics Stay Strong

  • The fiber in fruits, beans, other vegetables, whole grains, nuts and seeds supports a healthy gut and prevents constipation.
  • After age 50, aim for 21 grams of fiber (for women) or 30 grams (for men) each day.
  • Food packages and Food Hero use the Nutrition Facts label to show you the amount of fiber in grams (g) of one serving of the food or recipe.
  • Make snacks count! Examples of high-fiber snacks include: any kind of fruit, peanut butter on whole-wheat bread, brown rice pudding, and whole-grain crackers with bean dip.

Recipe: Blueberry Crisp

  • For a single serving, try this: Place 3/4 cup fruit (fresh, canned or frozen and thawed) in an oven-proof bowl that measures 4 to 6 inches in diameter. Follow directions above for making the topping and sprinkle 1½ Tablespoons of topping over the fruit. Bake in a 375 degree F oven for about 20 minutes.
  • Place the remaining topping in a sealed and dated container. It can be stored in the refrigerator for up to 2 months or in the freezer for up to 6 months. You should have enough to make 3 more single servings.
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