It’s a Great Day for Fiber!
Do you ever wake up and say to yourself, “It’s a great day for fiber!”? Meridan Zerner, my Cooper Clinic registered dietitian apparently does. She called me with that exact message. And to tell me that “fiber is your friend!” It worked. Now I’m thinking about my fiber intake and some good sources to include in my diet.
The good news about fiber is that it adds bulk to your diet which makes you feel full longer (I so need that!) and aids in healthy digestion. The amount of fiber you need is based on age and gender. For my age group (19-49), I need 25 grams (g) of fiber daily. Men in that same age group should get 38g daily.
Thanks to Cooper Clinic’s “Nutrition for Life” Fiber brochure that Meridan gave me, here are the top sources of fiber listed (out of about 120 options!):
- Vegetables – 1 cup eggplant, 1/2 cup brussels sprouts or 1/2 cup of collard greens all come in at 3g of fiber each.
- Starchy Vegetables – 1 cup winter, acorn or butternut squash packs 4g of fiber.
- Fruit – Raspberries, blackberries and boysenberries rule this group with 8g of fiber for one cup.
- Cereals – No surprise that the Fiber One® brand has the most fiber per serving, hence the name.
- Grains and Pasta – Cooked bulgur wheat has 4g of fiber in just 1/2 cup.
- Breads – One Thomas® light multi-grain english muffin or one La Tortilla Factory® whole wheat, low-carb tortilla are great options at 8g of fiber.
- Legumes, Nuts, Seeds and Soy – Among this category, Cooper Clinic likes Healthy Choice® Bean & Ham Soup. One cup has a whopping 10g of fiber.
- Crackers and Snacks – Kellogg’s® All Bran® fiber bar or ice tea fiber drink mix comes in at 10g of fiber.
Another good point from this brochure is whole grains may not always be high in fiber, so read food labels and look for “whole grain” or “whole oat” as the first ingredient. The Whole Grains Council has a great website and additional resources if interested.
For more articles on fiber and loads of recipes, click on this Health Tips search for fiber from the Cooper Aerobics website. And let me know some of your go-to fiber choices or recipes. I’d love to hear (and eat) them!
May you have a fun and fiber-filled Memorial Day weekend!
This was written by Amy George former VP of Marketing and Communications at Cooper Aerobics. Amy is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.