Since we're focusing on fiber this month, Elaine decided to keep her food journal for a week to track her fiber intake. We recommend that you do the same, even if just for a few days.
Here's Elaine's journal for Saturday, Sept 5. Each item is followed by the number of grams of fiber.
Breakfast
1 serving (1/4 cup) Steel Cut oatmeal -- 4
1/8 cup raisins -- 0.5
1/2 banana -- 1.5
1/8 cup raw, unsalted walnuts -- 1
1/8 cup raw unsalted sunflower seeds -- 1.5
Total fiber in breakfast: 8.5 grams
Snack
5 baby carrots - 1
5 sugar snap peas - .5
5 baby tomatoes - 1
1/2 cup kefir - 0
Total fiber in snack: 2.5 grams
Lunch
1/2 cup brown rice -- 1
1 c. broccoli -- 3
1/2 c. bell peppers - 3
1/2 cup stir fry veggies
(frozen from TJ: pea pods, bean sprouts, bamboo shoots, soybeans, water chestnuts, carrots, mushrooms) -- 1
5 baby tomatoes - 1
1/8 avocado - 1.5
1/2 c. chicken breast - 0
Total fiber in lunch: 10.5 grams
Snack
3 cups popcorn - 3
1/2 cup yogurt - 0
Total fiber in snack: 3 grams
Later snack
1/2 cup of fresh fruit (strawberries, pineapple, blackberries, blueberries, raspberries) - 1.5
1/8 cup walnuts - 1
Total fiber in snack: 2.5 grams
Total Fiber for day: 27 grams
I meant to have a salad for dinner, but I was too full after the popcorn! I will definitely eat salad tomorrow.
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