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Are You Eating Enough to Lose?

Are You Eating Enough to Lose?. Karen Meyers, MS, RD/LD Integris Weight Loss Center. Fiber. Relieves constipation Makes you feel full Consume fewer calories Control blood sugar Lowers your risk of heart attack, stroke, and some cancers. Do you get recommended 25-30 grams/day?.

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Are You Eating Enough to Lose?

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  1. Are You Eating Enough to Lose? Karen Meyers, MS, RD/LD Integris Weight Loss Center

  2. Fiber • Relieves constipation • Makes you feel full • Consume fewer calories • Control blood sugar • Lowers your risk of heart attack, stroke, and some cancers

  3. Do you get recommended 25-30 grams/day? • Typical American diet consumes about 10 grams of fiber/day

  4. Remember These 3 Things: • Eat more fiber foods • Drink more water • Stop eating when you no longer feel hungry

  5. What about protein? • Fiber-rich foods contain protein too • Avoid processed carbs 3.7 grams fiber 1.5 grams fiber 0 fiber .3 grams protein .2 grams protein . 05 gram protein

  6. Top 5 Fruits for your diet • Raspberries/blackberries-8 grams/cup • Pears-6 grams/medium pear • Apples-4 grams/medium apple • Oranges-3 grams/medium orange • Banana-3 grams/medium banana

  7. Top 5 Vegetables for your diet • Avocado-14 grams/medium • Broccoli-5 grams/1 cup • Spinach-4 grams/1 cup • Sweet potatoes-4 grams/1 medium • Carrots-5 grams/1 cup

  8. Top 5 Beans for your diet • Navy beans-10 grams fiber per 1/2 cup (7 grams protein) • Lentils-8 grams per 1/2 cup (9 grams protein) • Pinto beans- 8 grams per 1/2 cup (8 grams protein) • Black beans-8 grams per1/2 cup (8 grams protein) • Kidney beans-6 grams per 1/2 cup (8 grams protein)

  9. Top 5 Nuts & seeds for your diet • Flaxseed-6 grams/2 T. (4 grams protein) • Almonds-4 grams/23 (6 grams protein) • Sunflower seeds- 3 grams per 1/4 cup (7 grams protein) • Peanuts-2 grams/28 (7 grams protein) • Walnuts-2 grams/14 halves (4 grams protein)

  10. Top 5 Grains for your diet • Wheat bulgur-8 grams/1 cup cooked (6 grams protein) • Pearl barley-6 grams/1 cup cooked (4 grams protein) • Quinoa-5 grams/1 cup cooked (8 grams protein) • Oats-4 grams/1 cup cooked (6 grams protein) • Brown rice-4 grams/1 cup cooked (5 grams protein)

  11. Regular 3 grams of fiber

  12. Fiber Up! 18 grams of fiber

  13. Regular 2 grams of fiber

  14. Fiber up! 9 grams of fiber

  15. Regular 2 grams of fiber

  16. Fiber Up! 18 grams of fiber

  17. Regular 4 grams of fiber

  18. Fiber Up! 17 grams of fiber

  19. Fiber Supplements • Metamucil • Benefiber • Citrucel Remember to drink at least 64 oz. water a day!

  20. Questions?

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