Are You Eating Enough to Lose?

Karen Meyers, MS, RD/LD Integris Weight Loss Center

Fiber

• Relieves constipation• Makes you feel full• Consume fewer calories• Control blood sugar• Lowers your risk of heart attack, stroke, and

some cancers

Do you get recommended 25-30 grams/day?

• Typical American diet consumes about 10 grams of fiber/day

Remember These 3 Things:

• Eat more fiber foods• Drink more water• Stop eating when you no longer feel hungry

What about protein?

• Fiber-rich foods contain protein too• Avoid processed carbs

3.7 grams fiber 1.5 grams fiber 0 fiber.3 grams protein .2 grams protein . 05 gram protein

Top 5 Fruits for your diet

• Raspberries/blackberries-8 grams/cup• Pears-6 grams/medium pear• Apples-4 grams/medium apple• Oranges-3 grams/medium orange• Banana-3 grams/medium banana

Top 5 Vegetables for your diet

• Avocado-14 grams/medium • Broccoli-5 grams/1 cup• Spinach-4 grams/1 cup• Sweet potatoes-4 grams/1 medium• Carrots-5 grams/1 cup

Top 5 Beans for your diet

• Navy beans-10 grams fiber per 1/2 cup (7 grams protein)

• Lentils-8 grams per 1/2 cup (9 grams protein)• Pinto beans- 8 grams per 1/2 cup (8 grams

protein)• Black beans-8 grams per1/2 cup (8 grams

protein)• Kidney beans-6 grams per 1/2 cup (8 grams

protein)

Top 5 Nuts & seeds for your diet

• Flaxseed-6 grams/2 T. (4 grams protein)• Almonds-4 grams/23 (6 grams protein)• Sunflower seeds- 3 grams per 1/4 cup (7

grams protein)• Peanuts-2 grams/28 (7 grams protein)• Walnuts-2 grams/14 halves (4 grams protein)

Top 5 Grains for your diet

• Wheat bulgur-8 grams/1 cup cooked (6 grams protein)

• Pearl barley-6 grams/1 cup cooked (4 grams protein)

• Quinoa-5 grams/1 cup cooked (8 grams protein)• Oats-4 grams/1 cup cooked (6 grams protein)• Brown rice-4 grams/1 cup cooked (5 grams

protein)

Regular

3 grams of fiber

Fiber Up!

18 grams of fiber

Regular

2 grams of fiber

Fiber up!

9 grams of fiber

Regular

2 grams of fiber

Fiber Up!

18 grams of fiber

Regular

4 grams of fiber

Fiber Up!

17 grams of fiber

Fiber Supplements

• Metamucil• Benefiber• Citrucel

Remember to drink at least 64 oz. water a day!

Questions?