I think that it’s always nice to have a gage of where we are before we go trying to change things up!  So this week let’s check out our fiber consumption.

The way that I would suggest going about this is threefold:

1.       When available,  read the labels of the foods you are eating. 

Ex:  If you eat a granola bar and it says there are 3 grams of fiber per serving, and the package has two servings, then you can record 6 grams for that snack.

2.       Measure foods out when appropriate to see how much of the food you are actually getting.

Ex:  If you have a bowl of cereal, pour your usual portion into your bowl, and then pour it back into a measuring cup to see how much you typically eat.  Then compare that amount to the label, and decipher you fiber content.

3.       If you are having a fruit or vegetable without a label, just Google it’s fiber content, and you can find how much fiber per serving.  Again compare that number to the amount you are eating.

Fiber has a lot of value, and is an important nutrient for most of us to be consuming.  It is found in fruits, vegetables, whole grains, legumes, nuts, seeds, and cereals.  Fiber in the diet can help to lower cholesterol, lower blood sugar, decrease certain cancer risk, improve bowel function(decrease constipation).

A good goal is to aim for between 25 and 35 grams of fiber per day, depending upon your age and gender.  However, the most recent data points to the average intake for Americans at 14 grams per day.

I will post some more fiber tips and information this week, so check back!  Or contact me if you have specific questions.

Have a great week!