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Do you Get Enough?

 


Posted by Sherri Sacconaghi, April 8th, 2011

 

 


Fiber. It is not a glamorous topic but it is an important one, that is why I’m talking about it. I grew up thinking fiber was something my grandpa ate every morning to keep “regular”. He was onto something. But, for those of you looking for that missing piece to the weight loss puzzle, you may be a bowl of oatmeal away from the answer.

 

Most of the time the fat grams and calories get all the attention in the food diary. But, most Americans do not get enough fiber in their diet. When it comes to weight loss fiber is an effective tool. Not only does it require more chewing time, but fiber filled food makes a meal feel larger (Broccoli can take up a lot of space on a plate). In general, fiber filled foods have fewer calories per serving. A cup of raspberries weighs in at 50 calories and 8 grams of fiber, and a cup of frosted flakes is 140 cals and 1 gram of fiber. Need more incentive to pick up some fruit or fiber filled leafy greens? A fiber rich diet is also beneficial in lowering the risk of heart disease, type two diabetes , cancer, and of course, obesity.

 

Aim for between 25-35 grams of fiber a day. The best way to get fiber is to add some fiber filled power houses into your diet such as: artichokes, beans, eggplant, apples, avocado, nuts and and berries. Some bran cereals such as All Bran and Raisin Bran also pack a punch. Foods with 5 grams or more per serving are considered high fiber. But as always, there are some simple changes you can make to your diet that will automatically up the fiber intake of your everyday meals:

  • Eat whole fruits instead of juices.

  • Replace white rice, breads and pastas with whole grain varieties. ( look for” 100% whole grain” on the label)

  • Snack on veggies and hummus instead of chips and dip.

  • Replace meat with lentils a couple of times a week.

  • Don’t peel your potatoes apples or pears.

  • Pop some popcorn.

So add your fiber intake to your daily food log and see how you stack up. You might be surprised how that bowl of guacamole you have been avoiding might just be the missing link you have been looking for.

 

Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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