Nutrition Fuel Your Body With Protein and Fiber

Protein, protein, protein! We all speak about protein and how much we should have daily. But no one ever really talks about the amount of protein AND fiber you should eat daily.

For protein, I recommend it should mirror your body weight.

For example, if you weigh 125 pounds, you should consume 125 grams of protein daily split into 3-4 meals. Protein is a macronutrient, and there are 4 calories per 1 gram. Protein is the building block for muscles, and as we age, muscles become more important for balance, skeletal support, and strength. As we age, balance issues and falling become more prevalent; keeping a strong skeletal muscular system is important, especially when we hit 65 and over.

The Importance of Fiber

Fiber is only found in fruits, vegetables, nuts, seeds, legumes, and beans, not in animal products or dairy. The average American only consumes 17 grams of fiber a day. The daily recommended intake is 35-45 grams. Fiber is a roto-rooter for the body; fiber aids in the elimination of waste from our body. Without fiber, the intestines can become toxic and cause issues, digestive problems, and diseases like diverticulitis, Crohn’s, IBS, and even colon cancer. Colon cancer, also known as colorectal cancer, is the 4th leading cause of cancer in the USA. Increasing fiber in your lifestyle can help to lower cholesterol, lower blood pressure, increase your energy levels, assist in removing toxins from the body, promote weight loss, and more. Eating fiber in foods is not the same as taking Metamucil or other fiber substitutes. We need to eat fiber from whole foods.

We have all heard of probiotics, which keep our gut healthy and our immune system strong (your gut hosts 70% of your immune system). Fiber is a prebiotic. Prebiotics are fertilizers for your probiotics, good bacteria, gut health, and keeping your microbiome healthy and strong.

The daily recommended consumption is 1½-2 cups of fruits and 2-3 cups of vegetables a day. I would also recommend eating a variety of fruits and vegetables, and including 1 serving of green vegetables a day. When you start increasing your fiber intake, you may need to increase your water intake; 3 liters is the recommended daily intake.

Examples of Sources of Fiber

1 apple – 5 grams
½ avocado – 7 grams
Medium artichoke – 7 grams
½ cup oats – 4 grams
1 cup pumpkin – 7 grams
¼ cup prunes – 3 grams
a cup of raspberries – 8 grams
1 cup lentils – 15 grams
an oz of chia seeds – 10 grams
1 stalk broccoli – 4 grams

Summary

The best way to get fiber into your lifestyle to strengthen your immune system, assist in weight loss, and eliminate toxins from your body is to amp up your fruits and vegetables intake. In the beginning, you may feel a little gassy or bloated; this is normal as your digestive system is actively working to digest the fiber you have just eaten. As your body and digestive system get used to this, the bloating and gas will disappear.

By: Roz Vietri, Personal Trainer

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