How Much Fiber should I be Eating

How to Eat 37 Grams of Fiber in a Day

I couldn't believe what I was reading. An adult male should be eating 38 grams of fiber a day. Am I crazy, or doesn't that seem like a lot. I looked it up for myself and sure enough, they had it right. And to top it off, if you're not getting enough fiber, you're not going to lose weight. Maybe that's why my weight bounds around day by day.I found this info on WebMD. it's a good source for weight loss information.

When it comes to getting enough fiber in our diets, most of us fall short. But it's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

• Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
• Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
• Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
• Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
• Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
• After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

This might sound a little restrictive but this is meant to give you some ideas.
Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. Consider fiber supplements if you continually fall short of getting what you need through what you eat. Examples include psyllium and methylcellulose.

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. You can find fiber food charts on the internet. 

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gettingtoahealthyweight.blog
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