Breakfast
1/4 c. puffed Kashi cereal - 0.25
1/2 c. Heritage cereal - 3
1/4 c. mini Shredded Wheat cereal - 1.25
1/8 c. raw slivered almonds - 1.5
1 T. ground flaxseed - 2
1 c. fresh berries (blue, black, straw & raspberries) - 4
1 c. rice milk - 0
Total grams of fiber in Breakfast - 12
Snack
plum - 0.9
1/2 stick light string cheese - 0
Total grams of fiber in Snack - 0.9
Lunch
2/3 c. brown rice - 1.5
1 c. broccoli - 3
1 2/3 c. stir fry veggies - 3.3
(frozen from TJ: pea pods, bean sprouts, bamboo shoots, soy beans, water chestnuts, carrots, mushrooms)
1/8 c. slivered almonds - 1.5
10 baby tomatoes - 2
1 c. chicken breast - 0
Total grams of fiber in Lunch - 11.3
Snack
5 baby tomatoes - 1
6 snap peas - .5
10 baby carrots - 2
1 T. almond butter (raw, crunchy, unsalted) - 1.5
Total grams of fiber in Snack - 5
Dinner Salad: 1.5 c. lettuce (red & dark green heirloom leaves) - 1
5 baby tomatoes - 1
7 black olives - 0.5
1/8 c. heart of palm - 0.5
1/4 avocado - 3.4
1/8 c. walnuts - 1
olive oil - 0
vinegar - 0
Total Salad: 6.4
Pizza:
"Roasted Vegetable" frozen pizza from Trader Joes. This is a cheeseless pizza that tastes good & saves you a lot of calories compared to ordering pizza, or any other frozen pizza. We add fresh tomato on top before cooking.
Pizza - 3
1/2 large tomato - 0.7
Total Pizza: 3.7
Total grams of fiber in Dinner (salad & pizza) - 10.1
Snack:
1/2 c. mixed fruit (pineapple, grapes, many berries) - 2
Total grams of fiber in Snack - 2
TOTAL FIBER FOR DAY: 41.3
Why am I so high in fiber when it's difficult for most people to reach the minimum of 25 grams? A couple reasons:
1. Almost everything I eat is high in fiber. You'll notice lots of vegetables, fruit (the berries are especially high in fiber), legumes (hummus), nuts. I eat some animal products, but it's fairly minimal compared with everything else I'm eating. Animal products have 0 fiber, so if you are a big meat eater, it may be difficult to get enough fiber unless you're very conscientious about eating your veggies as well.
2. I probably eat more calories than most BootCampers, especially those who are in "weight loss" mode. (I'm tall, I'm very active most days, and I'm in "weight maintenance" rather than "weight loss" mode. It takes about 2200 calories for me to maintain my weight.) If you're consuming only 1500 calories, you're not going to be consuming 40 grams of fiber! The recommendation is at least 14 grams per 1,000 calories. So for someone consuming 1500 calories, you should be aiming for a minimum of 21 grams of fiber.
I am loving reading your food journal Elaine! As with Nar's, I find that I get a lot of inspiration and motivation for my own eating habits, as well as great ideas to add some variety.
ReplyDeleteAs you know, when I started recording and watching my food intake, it was difficult for me to get my fiber count up. It is now built in to my everyday choices, and I find it controls my hunger when I am in weight loss mode. My target is 25 grams when on an 1100 calorie per day restriction.
That's awesome Linda! It's great that you can get in 25 grams of fiber on 1100 calories! Feel free to post your own journal as a comment anytime this week so that others can see how you're doing it! We all learn from each other!
ReplyDeleteBEFORE CLASS
ReplyDelete1 can (11 fl.oz) of Zoic: Nutritional Drinks: Protein Nutrition,
French Vanilla -2 gms fiber
BREAKFAST
French Toast: 2 slices of Food For Life Ezekiel, 100% Flourless Sprouted Grain Cinnamon Raisin Bread, 2 Egg Whites, Cinnamon, Soy Milk, 1 Tblsp Maple Grove Farms Sugar Free Syrups, 1 Pat Butter in pan for cooking.
3 oz Blackberries
Total grams of fiber in Breakfast - 9.8
LUNCH
1 Turkey Wrap: La Tortilla Factory Smart & Delicious Multigrain Wrap, 1 slice, large, 1/4" thick (1.3 oz) of Onions, 1.5 2 oz of Turkey Breast Reduced Sodium- Columbus Salame Company,
1 slice, thick/large, 1/2" thick (1 oz) of Vegetables, Fresh
Tomato, Fresh Arugula (rocket) lots.
Total grams of fiber in Lunch - 7.1
SNACK
2 oz of Dips: Hummus, commercial (Costco has 100 calorie packs!!!)
20 Fresh Sugar Snap Peas
Total grams of fiber in Snack - 5.2
DINNER
1 breast, single (1/2 whole), cooked (3 oz) of Chicken: Broilers or
Fryers, Breast, roasted, meat only, without skin
1 small (2.1 oz) of Vegetables, Fresh: Sweet Potato, baked in
skin, no salt added,
2 serving, 4 spears, 1/2" base (2.1 oz) of Vegetables, Fresh:
Asparagus, Steamed
Salad: 1 oz Beans, garbanzo (chickpeas),
2 serving, 1/2 cup of Fresh Choice: Salad Components: Spring
Mix
Total grams of fiber in Dinner - 6.6
EVENING SNACK
2 oz of Trader Joe's: Fruit, Frozen: Dark Sweet Cherries, frozen
3 oz of Fage: Yogurts: Greek, Total 0%
.5 oz Honey
Total grams of fiber in Snack - 1.2
TOTAL
CALORIES: 1091
FIBER: 31.8
SODIUM: 1439