Sunday, March 4, 2012

Week 1 mini challenge: Fiber intake

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In order to jump start our body transformations, we thought it would be important to issue fiber intake as the first mini challenge. Fiber is an essential part of the diet and has many benefits including reducing the appetite, lowering blood sugar levels, reducing the risks for cardiovascular disease, and facilitate in regular defecation. Fiber has two main components; soluble and insoluble. Soluble fibers readily ferment in the colon while non soluble fibers absorb water as it passes through the colon, easing defecation. Regular fiber intake also has long term affects of decreasing the risk of colorectal cancer.

In healthy adults on a 2,000 calorie diet, it is recommended that women should consume between 21 to 25 grams of fiber a day, and men should consume between 30 to 38 grams of fiber per day. So the challenge is to do just that.

Consume at least the daily minimum grams of fiber per day based on your gender. Below is a list of common foods and their fiber contents. (you are not limited to these foods below)


Fruits
Serving size
Total fiber (grams)*
Raspberries
1 cup
8.0
Pear, with skin
1 medium
5.5
Apple, with skin
1 medium
4.4
Strawberries (halves)
1 1/4 cup
3.8
Banana
1 medium
3.1
Orange
1 medium
3.1
Figs, dried
2 medium
1.6
Raisins
2 tablespoons
1.0
Grains, cereal & pasta
Serving size
Total fiber (grams)*
Spaghetti, whole-wheat, cooked
1 cup
6.2
Barley, pearled, cooked
1 cup
6.0
Bran flakes
3/4 cup
5.3
Oat bran muffin
1 medium
5.2
Oatmeal, quick, regular or instant, cooked
1 cup
4.0
Popcorn, air-popped
3 cups
3.5
Brown rice, cooked
1 cup
3.5
Bread, rye
1 slice
1.9
Bread, whole-wheat or multigrain
1 slice
1.9
Legumes, nuts & seeds
Serving size
Total fiber (grams)*
Split peas, cooked
1 cup
16.3
Lentils, cooked
1 cup
15.6
Black beans, cooked
1 cup
15.0
Lima beans, cooked
1 cup
13.2
Baked beans, vegetarian, canned, cooked
1 cup
10.4
Sunflower seed kernels
1/4 cup
3.9
Almonds
1 ounce (23 nuts)
3.5
Pistachio nuts
1 ounce (49 nuts)
2.9
Pecans
1 ounce (19 halves)
2.7
Vegetables
Serving size
Total fiber (grams)*
Artichoke, cooked
1 medium
10.3
Peas, cooked
1 cup
8.8
Broccoli, boiled
1 cup
5.1
Turnip greens, boiled
1 cup
5.0
Sweet corn, cooked
1 cup
4.2
Brussels sprouts, cooked
1 cup
4.1
Potato, with skin, baked
1 medium
2.9
Tomato paste
1/4 cup
2.7
Carrot, raw
1 medium
1.7




Remember that these are challenges, you must push yourself to complete the challenges each day and get the results you desire. Good luck :)

XOXO
Elle & Onyi

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