Older Adults - Fiber | Food Hero

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Focus on Fiber

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.

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.

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.

Last updated: Oct 30, 2020