 Did you know one medium size avocado has 4 grams protein and 9 - 13 grams fiber? |  1/2 cup lentils has 9 grams protein and over 15 grams fiber. |
Yes we need protein (essential amino acids) yet just as important - fiber!
It's the forgotten vitamin and far too neglected in most dietary approaches.
Health Canada recommends 25-38g
The American Heart Association recommends 25-30 grams.
What's the average intake you wonder?
About half of this. It's no wonder heart disease and colorectal cancer are tow of our top lifestyle related killers.
Any idea how much fiber you consume in a day or know the recommended intake?
It's wise to track it and begin gradually increasing your daily intake along with increasing hydration. This too is extremely important.
Consumer Reports shares a great article on how to get more protein -
the highly coveted macro-nutrient - that just happens to deliver more fiber as well.
It's the forgotten vitamin and far too neglected in most dietary approaches.
Health Canada recommends 25-38g
The American Heart Association recommends 25-30 grams.
What's the average intake you wonder?
About half of this. It's no wonder heart disease and colorectal cancer are tow of our top lifestyle related killers.
Any idea how much fiber you consume in a day or know the recommended intake?
It's wise to track it and begin gradually increasing your daily intake along with increasing hydration. This too is extremely important.
Consumer Reports shares a great article on how to get more protein -
the highly coveted macro-nutrient - that just happens to deliver more fiber as well.
The article published in August 2019 - A Healthier Way to Get More Protein dives in on how to get more protein and what the better sources are recommending to:
"Increase your intake of plant sources."
If you are wondering... do I have to stop eating meat?
Well here's what the Consumer's Reports article tells us...
"Replacing even just a few meaty meals with meatless ones can lead to improvements in health, such as lower cholesterol and blood pressure levels and less fat around your middle.
Larger waistlines are associated with a higher risk of diabetes and heart disease."
"A 2016 study of 131,342 people found that trading just 3 percent of calories from red meat for an equivalent amount of plant protein resulted in a 12 percent lower risk of dying from any cause. If plant protein replaced processed red meat—such as deli meat or hot dogs—it equated to a 34 percent lower risk of death."
Click here to read the entire article.
If you are ready to embrace healthier habits and factor in more high fiber foods and need a coach to help guide you along the way reach out.
All lifestyle and dietary coaching is personally designed to your needs and wants.
Teri Gentes www.terigentes.com
On a mission to Educate | Excite | Enable Action
"Increase your intake of plant sources."
- Before you write this off as another plant-based advocate going on and on about the perils of the carnivore diet please keep in mind I am all for leaning into healthier habits over all or nothing approaches and diet wars.
If you are wondering... do I have to stop eating meat?
Well here's what the Consumer's Reports article tells us...
"Replacing even just a few meaty meals with meatless ones can lead to improvements in health, such as lower cholesterol and blood pressure levels and less fat around your middle.
Larger waistlines are associated with a higher risk of diabetes and heart disease."
"A 2016 study of 131,342 people found that trading just 3 percent of calories from red meat for an equivalent amount of plant protein resulted in a 12 percent lower risk of dying from any cause. If plant protein replaced processed red meat—such as deli meat or hot dogs—it equated to a 34 percent lower risk of death."
Click here to read the entire article.
If you are ready to embrace healthier habits and factor in more high fiber foods and need a coach to help guide you along the way reach out.
All lifestyle and dietary coaching is personally designed to your needs and wants.
Teri Gentes www.terigentes.com
On a mission to Educate | Excite | Enable Action
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