Fiber: Why and how to get enough fiber in our diet
Thursday, February 28th, 2008American women need to get at least 25 to 30 grams of fiber per day in their diet. Getting your daily grams of fiber is a great way to control your weight. Not only is fiber important to our daily diet but, it also contributes in helping us manage our weight. This is another reason to avoid the fast-food restaurants at all costs.
Highly refined and processed foods contain little fiber not to mention nutrition. Foods that are naturally high in fiber are also lower on the Glycemic index; they raise blood sugar levels much slower, making us feel fuller for longer periods of time.
Here is an idea of what I try to eat during the day to get all the fiber needed and also this is a perfect example of a healthy day of eating not to mention easy.
BREAKFAST:
½ cup Post Raisin Bran Cereal = 8 grams of fiber - 180 calories
½ cup fat free milk - 50 calories
1 cup blueberries = 4 grams of fiber - 80 calories
SNACK:
yogurt: calories 120
LUNCH:
½ TURKEY Sandwich with romaine lettuce & tomato & mustard
1 slice whole wheat bread = 2 grams of fiber - 80 calories
1 tomato - 1 gram of fiber - 25 calories
3 slices deli turkey - 60 calories
1 oz. Pretzels - 1 gram fiber - 100 calories
DINNER:
1 cup cooked spinach = 4 grams fiber - 50 calories
lemon pepper salmon using ½ fillet - 220 calories
¾ wild rice - 2 grams fiber - 160 calories
1 cup sliced strawberries - 4 grams of fiber - 50 calories
SNACK:
2 oz. low fat cheddar cheese & 1 glass red wine = 150 calories
Total Calories = 1,305
Total Fiber = 26
If you want to bump up your fiber total for the day - eat a pear. Pears are high in fiber and come in many different varieties. Place pears in a brown paper bag to ripen. Check for softness near the top of the pear. When ripe enough, you can keep pears in the fridge for about a week.
I have started walking to burn 200 calories per day so that brings my total burned calories (per day) to about 1,750 figuring in my BMR. So I have -450 calories in my deficit bank for the day. If I can do this every day I will easily loose a pound per week.
