The task is simple, use whatever nutrition tracking device you like best and aim for 30g of fibre per day for the next 30 days. Why? Approximately only 5% of Americans get enough fibre. Higher intakes of fibre are associated with -prevention of heart disease -lowered blood pressure -lowered LDL (bad) cholesterol -reduced risk of colorectal cancer -reduced risk of type 2 diabetes -weight management The actual amount we need is approx 14g/1000 calories and as you know your energy intake is individual, this program is designed to give your attention to how much fibre you are getting daily and improve your overall health. Sample sizes for example... Macaroni, whole wheat 1 cup 4.0 Spaghetti, whole wheat 1 cup 6.3 Brown rice, long grain 1 cup 3.5 Fiber One, General Mills ½ cup 13.0 Bran Buds, Kellogg’s 1/3 cup 12.0 All-Bran, Kellogg’s ½ cup 10.0 Raisin bran, Kellogg’s 1 cup 8.2 Baked beans 1 cup 14.0 Pinto beans, boiled 1 cup 14.7 Lima beans, boiled 1 cup 13.2 Potato, baked w/ skin 1 medium 5.0 Raspberries 1 cup 8.4 Blueberries (raw) 1 cup 4.0 Prunes (dried) 10 prunes 6.0 Apple w/skin 1 medium 3.7 Pear w/skin 1 medium 4g Broccoli 1/2 cup 3g Brussel Sprouts 1/2 cup 4g Sweet Potatoes (cooked) 1/2 cup 4g Lentils 1/2 cup 5g Kidney Beans 1/2 cup 6g Chia Seeds 2 tbsp 10g Want to use our tacker and get a free nutrient analysis? Book a free consult and get your personalized energy intake, macronutrient goals and micronutrient analysis with free use of our app.
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