I eat copious amounts of veggies, fruit, and other fiber-rich foods every day. I started tracking it (just out of curiosity), and found out I wasn’t consuming as much as I thought I was, about 30 -35 grams, so I’m on a mission to track my meals for 2 weeks, making sure I hit the 40 grams per day mark. I’m not one to track my meals; I go by how I feel, and I’m in tune with my body’s signals, but now I am tracking for 2 weeks.
Care to go on this journey with me? I’ll tell you my food, my macronutrient numbers, and how I feel. As always, health/nutrition information is added here and there. Here we go….
Day 1
Focusing on Fiber
The purpose of this series of posts is to show you that consuming adequate protein, carbohydrates, fiber, and healthy fats doesn’t have to be difficult. You’ll need to stay organized and treat your health with the respect it deserves. Plan. Prep. I prep my meals on the weekend, and I love looking into my organized fridge.
Many people that I assist or instruct are not consuming nearly enough dietary fiber. Sometimes it’s as low as 9 grams per day! Most adults need 25 to 38 grams of dietary fiber daily, depending on age and gender. My goal is 40 grams per day with plenty of water. The average American consumes 14 grams per day, not nearly enough for gut health, which is your second brain.
There are two types of fiber
Soluble Fiber: Dissolves in water to form a gel-like substance, which can help lower blood cholesterol and stabilize blood sugar. Food sources: chia, oats, beans, lentils, apples, blueberries, and more
Insoluble Fiber: Does not dissolve but instead adds bulk to your stool, helping food pass more quickly through the stomach and intestines. Food sources: skins of fruits and veggies, cabbage, radishes, seeds, nuts, and more.
Remember to increase your fiber slowly, perhaps an additional 5 grams per week, so as not to cause digestive distress. Also, you need additional water when you add fiber.
Breakfast: 1 cup cooked and cooled oatmeal, 1 tablespoon chia seeds, 2 tablespoons black walnuts, 1 tablespoon pumpkin seeds, 1/2 cup plain yogurt, 1 cup raspberries. A little cinnamon on top.
Place all in a container and let sit for a few hours. I make mine the night before.
Snacks: 1 banana, 1 apple, 1 hard-boiled egg. Snacks without labels!
Lunch/Dinner: 2 cups spring mix lettuce, 2 radishes, 1 tablespoon chopped red onion, 2 small new potatoes, roasted, 1/2 cup red cabbage, 1 cup broccoli, 4 ounces grilled salmon, 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, pinch salt, grinding of black pepper
Totals for the day:
Calories: 1,725
Protein: 68 grams
Carbohydrates: 145 grams
Dietary Fiber: 42 grams (yeah!)
Fats: 38 grams from monounsaturated fats, 7 grams from omega-3 fatty acids, 15 grams from omega-6 fatty acids, and 10 grams from saturated fats.
As it turns out, I am struggling a little to eat all this food! I am active, so my calorie count (not that I care that much about calories—it’s the quality of the food that matters) is generally about 2,000 calories a day. I am eating fewer calories as I’m full from the additional fiber.
See you tomorrow!
