Fiber... Take 2

With each post, there is always much more information I feel like I could or should have included but whether time permitting or the length of the post, I decide not to. Yesterday’s fiber post is one that after posting, I kept thinking about it and wanted to add more information that would provide a substantial guide for y’all to refer back to.

I compiled a food list chart that provides fiber information per serving partly because it is easier to have a list right in front of you to select from but also as a means to creating healthy meals that are tailored to what you want.  

As you can see using the chart below, if I were to have 1/2 cup of oatmeal with 1 cup of raspberries and 2 TBSP flaxseeds mixed in, my breakfast would be 16 g of fiber... and that is only ONE meal! When you put high-fiber foods together in the same meal, the dietary guideline (as mentioned yesterday) does not seem too bad. 

FOOD	SERVING SIZE	FIBER (g) per serving
Quinoa	½ cup	5.0
Oatmeal	½ cup	4.0
Whole wheat pasta	½ cup	3.1
Whole wheat bread	1 slice	3.0
Brown Rice	½ cup	2.0
White Beans	½ cup	9.5
Kidney Beans	½ cup	8
Lentils	½ cup	7.8
Black Beans	½ cup	2.5
Garbanzo Beans	½ cup	6
Flaxseed	2 TBSP	4
Almonds	2 oz	7
Artichoke	1 medium	10.3
Broccoli	1 cup	5.1
Brussels Sprouts	1 cup	4.1
Kale	1 cup	7.2
Spinach	1 cup	4
Raspberries	1 cup	8
Blackberries	1 cup	8
Pear, skin on	1 medium	5.5
Apple, skin on	1 medium	4.4
Blueberries	1 cup	4
Avocado	1 medium	11.8
Banana	1 medium	3.9

Now for the fun part! Using the food chart above (plus a couple added ingredients), here are some easy meal ideas that will not only ensure you are getting your fiber but also add some jazz to the same old foods you have been eating!

• 1 cup cooked Quinoa (10 g) mixed with 1 tsp agave and sprinkled with cinnamon. Add 4 oz 0% blueberry Greek yogurt (0.5 g), 1/2 cup fresh blueberries (2 g) and 2 oz almonds (7 g) = 19.5 g
• 1/2 cup oatmeal (4 g) mixed with 1 chopped apple (4.4 g) sprinkled with cinnamon and stevia. Add 2 TBSP chopped walnuts (1 g) = 9.4 g 
• 2 slices whole wheat toast (6 g) topped with 1/2 avocado (5.9 g) 1/2 cup black beans (2.5 g) and 2 TBSP fresh pico de gallo = 14.4 g
• 1 cup spinach (4 g) topped with 1 cup brown rice (4 g) mixed with 1/2 cup kidney beans (8 g), 2 TBSP shredded non-fat cheddar cheese, 2 TBSP salsa and 2 TBSP 0% plain Greek yogurt = 16 g
• 1 cup kale (7.2 g) mixed with 1 cup raspberries (8 g), 2 TBSP olive oil, 2 TBSP red wine vinegar, 2 TBSP reduced-fat feta cheese and 2 oz chopped almonds (7 g) = 22.2 g 
• 1 medium artichoke (10.3 g) steamed and drizzled with 1 TBSP olive oil mixed with 1 tsp roasted garlic = 10.3 g

Hope you find this helpful. As always, please keep sending your comments and questions! 

Take care of you!

J