Every body is different.
Yes, two words.
Every body does not require the exact same amount of fiber, protein, fats, and carbohydrates as the next body. The percentages recommended by the Food and Nutrition Board are just that: recommendations, not fact.
Long story short. I have not been getting enough fiber for years. But I didn't know. Do you know how hard it is to get enough fiber? Well, let me tell you, it's not easy! Maybe it's the meat, bread, and potatoes lifestyle I've lived most of my life. Once I figured this out, I decided to do something about it.
After a very scientific search with the assistance of Mr. Google and my local Wal Mart, I perfected the following yummy tasting, healthy breakfast combination.
F1 Kashi GoLean Breakfast
3/4 cup of Fiber One Original Bran Cereal - 90 calories / 21g fiber
.25 cup of Kashi GoLean Honey, Almond, Flax Granola Cereal - 50 calories / 2g fiber
1/10 cup of dried cranberries - 39 calories / 1g fiber
1 TBSP slivered almonds - 43 calories / 2 g fiber
1/2 cup 2% milk - 61 calories / 0 g fiber
2 packs of truvia or sweetener of your choice if desired
Total Calories: 283; Carbohydates: 69g; Fat: 9g; Sodium: 246g; Protein: 11g; Fiber: 26g
Sure, the Kashi cereal adds 50 calories for only 2gs of fiber, but have you ever had Honey Bunches of Oats w/almonds? That's one of my favorite cereals, In comparison, 1 cup of HBOO w/Almonds and 2% milk has almost the exact same amount of calories as my F1 GoLean concoction, but HBOO has less than 3g of fiber!
Throughout the rest of the day, I make a conscious effort to add in some fiber-rich foods in my diet. Chicken salad with craisens, raisens, or an apple, and pecans or almonds for lunch. And, I try to keep a Kellogg's FiberPlus bar in my purse. Those things pack a whopping 9g of fiber for 120 calories. Sure, the apple has about 5 grams of fiber for 100 calories, but it's not the easiest thing to keep in your purse, you know.
Last tip. Don't increase your fiber drastically overnight. Gradually do it and drink lots of water. Water and fiber go together like peanut butter and jelly. Just sayin'
So, what does a typical day without exercise look like for me? This is what I posted on My Fitness Pal on August 1, 2012
Coffee w/Sweetleaf English Toffee sweetener - 0 calories / 0 fiber
F1 GoLean Breakfast - 283 calories / 26g fiber
16 ounces of water before noon
Lunch: Tuna or chicken salad on Nature's Own 3x the fiber Wheat bread - 300 calories / 7g fiber
16 ounces of water with lunch
Dinner: Green salad with grilled chicken - 400 calories / 5g fiber
16 ounces of water with dinner
Snacks: Chobani Greek Yogurt - 160 calories / 0g fiber
Kellogg's Blueberry Special K bar - 90 calories / 3g fiber
16 ounces of water throughout the afternoon/evening. MORE if I exercise.
Total 1233 calories, and 41g of fiber. Even though I'm not really tracking carbs, protein, fat and sodium, I was almost right on target with carbs, a little over on the fat (salad dressing and mayo), and had plenty of protein and my sodium was under my target.
Speaking of exercise. If I burn 400 calories exercising, then I get to splurge and eat some of those calories back. So, I'd add something like peanut butter and nutella, or a Skinny Cow Truffle bar. Or even that piece of leftover ice cream cake in the deep freeze.
Which reminds me. I already ate the ice cream cake, so I'm off to get rid of those extra calories....
Award-winning author Pam Hillman writes inspirational fiction set in the turbulent times of the American West and the Gilded Age. Her second book,Claiming Mariah, releases January 2013 from Tyndale House Publishers. Claiming Mariah won the American Christian Fiction Writer’s Genesis contest and the Romance Writers of America’s prestigious Golden Heart contest. She lives in Mississippi with her husband and family. www.pamhillman.com