Adding FIBER to your healthy eating plan.
1. Fiber is the part of a plant that humans are not able to digest.
2. Fiber is important because it signals satiety genes, which tell you when you’re full and has no calories by itself. Fiber makes it possible to lose weight without feeling hungry.
3. Recommended intakes are 25 g/day for women, and 35 g/day for men.
*Divide up your grams throughout, aiming for at least 5-7 grams per meal and 2-3 grams per snack.
*Introduce fiber into your plan slowly to avoid GI distress.
*Make sure to drink at LEAST 1/2 your bodyweight in oz of water to avoid constipation.
4. At least 25-30% of your fiber intake should be soluble fiber.
*Soluble fiber: dissolves in water
oat bran, oatmeal, beans, peas, barley, citrus fruits, strawberries and apples.
*Insoluble fiber: does not dissolve in water
whole grains, cabbage, beets, carrots, brussel sprouts and cauliflower.
5. It’s okay to get 15-20% (4-5 grams) of fiber from supplements as needed, but whole foods are ideal.
*Read food labels to determine how many grams of fiber per serving. Fiber is found underneath Carbohydrates. Your Net Carbs are equal to total carbs minus Fiber grams (see below).
EXAMPLES OF HIGH-FIBER FOOD CHOICES
1. Omega-3 fatty acids are fats found primarily in fish and fish oils (mono- and polyunsaturated).
Here's an example of what eating in the zone may look like (on a typical day for me). The key is to eat protein, carbs & fat in a 1:1:1 ratio, meaning for every serving of protein, there is an equal (or almost equal) number of servings of carbs & fat. You can play with the portions though to customize your plan to your needs.
I've included a downloadable file for your convenience that includes a FOOD GUIDE, SAMPLE MENU & NUTRITION LOG. Feel free to print and make copies as desired.
Spray skillet with non-stick cooking spray (or you can use coconut oil).
Add spinach and tomatoes to pan. Cook until spinach is wilted.
Add egg beaters and scramble until cooked completely.
Split bagel (toast if desired) and spread 1.5 tbsp avocado on each bagel slice.
Place egg mixture on top of avocado. Sprinkle cheese on top of egg mixture.
Serve & enjoy!
285 calories/8 g fiber
24 g carbs (3 blocks/servings)
23 g protein (3 blocks/servings)
9 g fat (3 blocks/servings)
LUNCH: CHICKEN TACOS
3.5 oz chicken breast, diced/shredded (cooked) [protein]
1/4 tsp coconut oil (fat)
Salt, pepper for taste
Taco seasoning/spice of choice (more or less based on preference)
1 tbsp salsa (Pace Chunky) (carb)
1 tbsp ranch dressing (Bolthouse/Litehouse Yogurt Dressing) [fat]
1/4 cup black beans (no salt added) [carb]
3 tbsp avocado, cubed or sliced (fat)
3 corn tortillas [carb]
Add coconut oil to skillet & cook chicken.
Add beans and spices and simmer until heated through.
Put chicken mixture in bowl and toss with avocado, ranch dressing & salsa.
Top chips with chicken mixture.
Serve & enjoy!
8.8 g fiber
26 g protein (3.5 blocks/servings)
32 g carbs (4 blocks/servings)
12 g fat (4 blocks/servings)
(I make large portions separately and measure out my own servings.)
1-2 lbs lean ground turkey
2 cups chopped spinach
1/2 tsp coconut oil
Italian seasoning or spices of choice
3/4 cup whole wheat spaghetti (or 2 CUPS spaghetti squash)
1/2 cup spaghetti sauce (Dave's Gourmet or Muir Glen Tomato Basil)--choose one with less than 8 grams of sugar per serving
2 tbsp shredded cheese
1/2 tbsp natural butter
Bring water to boil and cook pasta as directed.
Add coconut oil to heated skillet.
Add ground turkey and spices and cook thoroughly.
Add chopped spinach.
Measure out 3/4 cup pasta into a bowl and toss butter.
Add 1/2 cup spaghetti sauce & 3 oz of ground meat.
Top with 2 tbsp cheese and enjoy!
412 calories (with pasta)
9 g fiber
33 g protein (~5 blocks/servings)
36 g carbs (~4 blocks/servings)
12.6 g fat (~4 blocks/servings)
One important element of maintaining a healthy eating plan is to cultivate healthy habits daily.
Here are some very basic, but useful tips to introduce into your daily lifestyle. I suggest starting with one at a time, and progressively adding more as these habits become part of your lifestyl
1. Eat every 3-4 hours to keep your body energized and metabolizing efficiently.
2. Eat your first meal within one hour of waking up. If you are not accustomed to eating breakfast, make it more like a snack, such as a protein shake or apple & string cheese.
3. Pick one day of the week to prepare your snacks (cut fruits and veggies) for the week in ziploc bags or containers.
4. Try to make one healthy substitution a week. For example, using avocado instead of mayo in your sandwiches, replacing white bread with whole grain bread, or drinking iced tea instead of soda.
5. Choose fresh foods over packaged foods, such as fruits and veggies instead of chips or crackers.
6. If someone else is cooking for you and you cannot control the ingredients, control your portion sizes. Eat half of what you would normally eat. If you're eating out, choose the healthier options (grilled vs fried, steamed vs sauteed, veggies vs pasta/rice).
7. Eat your last meal/snack 2 hours before you go to bed. If you are still awake 3+ hours after your last meal, you may get hungry again and be tempted to snack.
8. Drink WATER--1/2 your body weight in fluid ounces is optimal for health.
9. Get your rest. Sleeping 7-8 hours every evening is ideal for health and weight loss. Studies show that lack of sleep increases the body's resistance to burning fat.
10. Plan your meals at least 3 days of the week. For healthy ideas to great tasting meals, visit www.dashingdish.com.
There are 3 main macro nutrients we will focus on in the ZONE: CARBS, PROTEIN & FAT.
When eaten in the right proportions (in the zone), your body is able to operate efficiently and optimally as it was intended. Calories are important, but what is more important is the type of calories you consume, because not all calories are created equal. Ideally, you want each meal/snack to be composed of 40% carbs, 30% protein and 30% fat. To make it simple, the Zone counts calories in blocks, which equals one serving of each macronutrient:
1 block (serving) of carbs = 9 grams
1 block (serving) of protein = 7 grams
1 block (serving) of fat = 3 grams
So, it becomes necessary to read nutrition labels, which is important for whatever healthy eating plan you cultivate. I have included a chart with a more extensive list of foods and their serving sizes below for your convenience.
*Please note that in the Zone, the average woman needs 3 blocks each of carbs, protein and fat per meal and 1-2 blocks of each per snack. The average male needs 4 blocks of each per meal and 2-3 blocks per snack.
CARBS: (carbohydrates) include grains, vegetables and fruits.
*Always choose whole grains/wheat WITHOUT ENRICHED ingredients.
*Choose foods whose labels contain more FIBER GRAMS than SUGAR GRAMS.
*Incorporate many colors of vegetables and fruits for more nutrients.
*Have vegetables steamed, not sauteed.
*Limit fruit juices, which usually are high in sugar and not as filling as fruit because they don't contain fiber.
Healthy Options & Serving Sizes:
*Whole grain/multi-grain pasta (1/4 cup cooked = 1 serving)
I use Barilla Plus varieties.
*Oatmeal (1/3 cup cooked = 1 serving)
*Whole grain bread (1/2 slice = 1 serving)
I use Orowheat Whole Wheat.
*Corn Tortillas (1 slice = 1 serving)
*Quinoa (1/4 cup cooked = 1 serving)
*Leafy (romaine) 3 cups
*Raw (cucumber, broccoli) 2 cups
*Cooked (zucchini, squash) 1 cup
*Apple/orange 1/2 each
*Berries 3/4 cup
*Banana 1/4 each
*Grapes 1/4 cup
PROTEIN: includes meats, legumes/beans, and eggs.
*Choose lean meats as often as possible.
*Limit beef to 1-2 times per week. It takes 7 days for your body to begin to break down beef for digestion.
*Eliminate fried meats as much as possible. Choose baked meats instead.
*Choose deli meats over processed meats to avoid high levels of sodium; avoid meats with nitrates & nitrites.
*Salmon, baked fish, albacore tuna
(avoid tilapia and catfish) 1 oz = 1 serving
*Chicken, turkey 1 0z = 1 serving
*Legumes, beans 1/4 cup = 1 serving
*Eggs (also contains 2 servings of fat) 1 each = 1 serving
*Egg substitute/whites 1/4 cup = 1 serving
FATS/SUGARS: include nut butters, nuts, avocados, oils and sugars.
*Limit saturated fats and added sugars.
*Use coconut oil or cooking spray as much as possible.
*Avoid fried foods as much as possible (or completely).
*Natural almond butter (read the label) 1/2 tbsp = serving
*Almonds, pistachios, macademia 3 each = 1 serving
*Avocado 1 tbsp = 1 serving
*Olive Oil (for cold dressings) 1/3 tsp = 1 serving
*Coconut Oil (for high heat) 1/4 tsp = 1 serving
*Truvia Sweetener 2 tsp = 1 serving
*Eliminate or limit carbonated and high-calorie drinks, which have little or no nutritional value.
*Drink 1/2 your body weight in fluid ounces each day.
*Add 12-16 oz of water for every 15 minutes of activity.
*Black/Green tea: add a tsp of honey or packet of truvia to sweeten if necessary.
*Infused water: Add lemon, lime, cucumber, fresh mint, or sliced orange to a pitcher/glass of ice cold water.
*2% Milk or Almond/Coconut Milk