One of the newest nutritional buzz words to look for on grocery store packages is F-I-B-E-R, fiber.

Fiber may not be an essential nutrient, but it is very important to include in a healthy lifestyle.

Fiber plays many roles in keeping us healthy. It fills us up and helps us keep full after a meal, aids in regulating blood sugar, may reduce cholesterol levels and keeps our digestive track regular.

There are two types of fiber that aid in these situations, soluble and insoluble.

Soluble fiber supports heart health. This type of fiber may be found in fruit, vegetables, oats and beans.

Insoluble fiber assists with digestion. It can be found in bran, whole grains and cereals.

Most Americans only consume about half of the recommended daily intake of fiber. Registered dietitians say you should aim for 25-30 grams of fiber a day.

If you are not used to consuming very much fiber, add an additional few grams per week until you meet the daily recommendation.

Adding too much fiber at once can create discomforting tummy troubles. Be sure to drink plenty of water too.

This weekend get your fiber fill by making your dad something special. Start the brisk, fall morning with a slice of pumpkin bread.

Pumpkin is high in fiber along with vitamins A and C.

This pumpkin bread recipe has been in my family for three generations. The updated recipe is lower in sugar and fat, and it contains more fiber and protein with the addition of whole wheat flour.

The recipe remix makes a great breakfast, giving you the energy you need for hours while hiking around campus.

Annie’s Pumpkin Bread Remix What you will need:

1½ cups sugar ½ cup vegetable oil 1/2 cup plain non-fat yogurt 2 eggs 1 can (15 ounces) pumpkin (NOT pumpkin pie filling) 1¾ cups all-purpose flour 1¾ cups whole wheat flour 2 teaspoons baking soda 1 teaspoon baking powder ½ teaspoon salt 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg ½ teaspoon ground cloves ½ teaspoon ground allspice ½ cup water Non-stick cooking spray 2 medium loaf pans *If you do not have all of the spices, improvise and use what you do have or substitute with 1 tablespoon pumpkin pie spice.

Step One: Preheat oven to 350 degrees.

Step Two: Liberally spray both loaf pans with non-stick cooking spray. Set aside.

Step Three: In a large bowl, combine sugar, oil, eggs, yogurt and pumpkin.

Step Four: Combine dry ingredients. Add in thirds to the pumpkin mixture, alternating with the water until just combined.

Step Five: Divide batter evenly into greased loaf pans. Bake for 30-40 minutes or until a toothpick comes out clean.

Step Six: Cool bread in pans for 10 minutes before removing to cool completely. Store in a zip-lock bag.