Are You Eating Enough to Lose?
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Transcript of Are You Eating Enough to Lose?
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?