PAM: My daughter and I saw a dietitian recently because she has a small appetite and we need to get more nutrient-dense foods for her. I'm amazed at how many tips and tricks there are to add antioxidants, omega 6s and good fats to the diet. It's making me rethink the way I cook and what I eat, too. So Jen Petersen Brewer, registered dietitian nutritionist and nutrition author, is joining us to talk diet today.
JEN K: Welcome, Jen! You work at the Rochester Family Y?
JEN B: Yes, I do consulting through the Y. And I do a lot of talks across the country some through the Y, others through my own contacts. I also work internationally, treating malnutrition in Guatemala through garden programs. Nutrition is my pastime and passion. I could talk about it until the cows come home.
JEN K: OK, let's talk nutrition! Pam's point about getting important nutrients into her daughter's diet is appropriate to most of us, it seems. What would you say Rochesterites are most missing in their diets?
JEN B: FIBER! This is the No. 1 missing ingredient in American diets in general. I often say that I could cure the obesity epidemic with one F word
PAM: This starts with veggies, right? But many fruits have it, too.
JEN B: Fiber is a part of the complex carbohydrate family group. This is why I cringe when I hear people say carbs are bad. There are two types of fiber soluble and insoluble. Soluble (found in whole grains, like wheat, barley, oats, flaxseed) is like a sponge. It gets into your body, and in essence "soaks" up the bad cholesterol, then gets it out of your body. Insoluble fiber is found in fruits, veggies, etc (think roughage). This isn't completely digested by your body. It acts like a scrub brush, cleaning out your intestines and colon. That's why it helps reduce the risk for colon cancer it helps clean out all of those pesky polyps.
PAM: I knew about flaxseed; I've been putting it on oatmeal for years. And I love the metaphors. I can soak up the bad stuff with a sponge, then scrub my insides clean. I feel so virtuous!
JEN K: Is popcorn considered a whole grain? Because, well, it's whole
JEN B: Yes, popcorn actually has a lot of fiber in it! It's what gets doused on it that causes the trouble.
PAM: So if we add flax, chia, or hemp seeds to our foods, does that work? I sneak them into stews, soups, smoothies, lasagna, and casseroles.
JEN B: Yes, those are perfect ways to get it added in. Cereals are also a great way. When making mashed potatoes, don't peel the potatoes. (I tell my kids that's why I don't peel them it's not just because I'm a lazy cook.)
PAM: A side salad at lunch? With broccoli and carrots, not just lettuce and croutons.
JEN B: Yes, just go easy on the dressing.
JEN K: So how much more fiber do we need?
JEN B: The recommendation for Americans is 30 grams of fiber a day. The average American gets about 11 grams. But if you're one of those who gets 11 grams today, please do NOT start tomorrow on a full 30-gram-a-day diet. Your body will not like you!
JEN K: I'm almost afraid to ask, but what will happen?
JEN B: Just don't stray far from a bathroom. Fiber helps regulate the poop factory and it does a great job of that! If you want to increase, think small steps. Add some chopped fruit at the dinner table
PAM: See, I think people get scared off for that reason! They're afraid of spending the day on the toilet. It's like joining the gym and hitting it too hard the first day. You need to build up.
JEN B: You know, most people start out eating the right kinds of foods but then we mutilate the poor things to the point of being unrecognizable. Example: Potatoes? Great food. French fries? Don't count.
JEN K: Wait. Hold on. Potatoes are a great food? I thought potatoes were evil.
JEN B: No! Potatoes are awesome! I'm an Idaho girl. It's what we do to the poor things.
JEN K: Clearly you mean the cheese and butter and bacon. But it's so good. Hold on did we just get to the end of this conversation and really only talk about fiber?
JEN B: Oh, man, I'm just getting started! I told you I could talk nutrition till the cows come home. We didn't even touch on vitamins minerals detox craziness healthy body relationships do we really have to end now?
JEN K: Yep. But don't worry we are so having you back here. Mostly because I have more questions about cheese and bacon.
Jen Koski is associate editor at Rochester Magazine and a longtime Post-Bulletin columnist. She and her husband, Jay, have two sons. Read more of Jen's writing at http://www.jenniferhaugenkoski.weebly.com.
Jen Brewer is a dietitian at the Rochester Area Family Y. She lives with her husband and seven children in Rochester, but claims half of her heart lives in her Guatemalan gardens.
Pam Whitfield teaches English and equine science classes at Rochester Community and Technical College. She judges horse shows and performs her poetry and stories around the area. She has a son and daughter.
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The Chat: Don't get a complex over eating more fiber - Post-Bulletin
