are you eating enough to lose?
DESCRIPTION
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?. - PowerPoint PPT PresentationTRANSCRIPT
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Are You Eating Enough to Lose?
Karen Meyers, MS, RD/LD Integris Weight Loss Center
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Fiber
• Relieves constipation• Makes you feel full• Consume fewer calories• Control blood sugar• Lowers your risk of heart attack, stroke, and
some cancers
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Do you get recommended 25-30 grams/day?
• Typical American diet consumes about 10 grams of fiber/day
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Remember These 3 Things:
• Eat more fiber foods• Drink more water• Stop eating when you no longer feel hungry
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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
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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
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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
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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)
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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)
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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)
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Regular
3 grams of fiber
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Fiber Up!
18 grams of fiber
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Regular
2 grams of fiber
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Fiber up!
9 grams of fiber
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Regular
2 grams of fiber
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Fiber Up!
18 grams of fiber
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Regular
4 grams of fiber
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Fiber Up!
17 grams of fiber
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Fiber Supplements
• Metamucil• Benefiber• Citrucel
Remember to drink at least 64 oz. water a day!
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Questions?