Meals On Wheels of Solano County

Nutrition Articles

The Importance of Fiber!

How Much per Day?

Women: 25 grams       Men: 35 grams

Where to Get it?

Fiber is found in whole grains, fruits, vegetables, and beans.

High Fiber Foods:

Whole grain bread, wheat bran, prunes, nuts and seeds, beans, pears,
oats, carrots, peas, apples, bananas, and broccoli

Why is it important:

Heart Health: Fiber helps lower cholesterol which can aid in heart disease prevention.

Diabetes: Fiber helps control blood sugar levels and makes them stable.

Digestive problems: Adequate fiber can help prevent constipation and other bowel issues.

Weight Gain: High fiber foods are often low in calories and help our bodies feel satisfied faster.

Nutrition Fast Facts – Diabetes MythsDiabetes_word and hands

Myth: Diabetes is not that serious of a disease.

Fact: Diabetes causes more deaths a year than breast cancer and AIDS combined. Having diabetes nearly doubles your chance of having a heart attack. The good news is that good diabetes control can reduce your risks for diabetes complications.

Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

Myth: Eating too much sugar causes diabetes.

Fact: The answer is not so simple. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors. Being overweight dodiabeteses increase your risk for developing type 2 diabetes, and a diet high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes.

The American Diabetes Association recommends that people should avoid intake of sugar-sweetened beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like: regular soda, fruit punch, fruit drinks, energy drinks, sports drinks, sweet tea.

These will raise blood glucose and can provide several hundred calories in just one serving!

Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.

Fact: Starchy foods can be part of a healthy meal plan, but portion size is key. Whole grain foods-diabetics-should-avoidbreads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks. In addition to these starchy foods, fruits, beans, milk, yogurt, and sweets are also sources of carbohydrate that you need to count in your meal plan.

Suzanne the RDN

Meals on Wheels Nutritional Standardsfruits_and_vegetables

Our clients will receive one meal daily (M-F)** that is prepared fresh in our central kitchen and packaged specifically for our home-delivered and congregate site clients. Each meal meets the federal and state safety guidelines, as well as, the nutritional requirements of the Older Americans’ Act. Each meal provides 1/3 of your daily nutritional requirements. We strive to limit sodium per meal, limit the calories from fat, and serve whole grains, vegetables and fresh fruits for fiber. We do not add salt in cooking, we use low-sodium, fat-free bases for gravies, we do not add butter to vegetables and do not use foods with added trans fat. All of these things together (fat, sodium, sugar content) help to address senior health concerns affected by diet.

**Weekend meals can be requested and will be delivered frozen during the week.


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