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Dietary Fiber – A Progress Report

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A guest blog – By Victor Sukacz

It’s been a few months since the crushing realization that the Bachelors Balanced Diet (BBD (cheese, salami and beer)) does not contain any dietary fiber.  It was then that I wrote about the importance of dietary fiber and decided myself that I would make a conscious effort to include it as part of my regular diet.

Not to mention that dietary fiber is known to be beneficial and play a role in preventing cancer, cardiovascular diseases, diabetes, and many other chronic diseases. I thought now would be a good opportunity to give you all a ‘progress report’ and let you know how I have managed to do this.

Before I get into my own dietary fiber related exploits – just a couple of reminders about Allison’s general  ideas on a healthy lifestyle– since they are all linked;

No Diets – We prefer to eat a broad range of nutrient rich foods instead. Rather than excluding foods in an attempt to lose weight, we include a variety of different foods – including foods that are high in dietary fiber.

Processed foods – try real whole foods (this may entail cooking). Processed foods have had most if not all the dietary fiber taken out.

Exercise – Yes. There is no arguing this one – we need to exercise. Loyal exponents of the BBD believed that if you lay down with your eyes closed and imagined that you were exercising – you would gain the same benefits as if you actually did the exercise. So in order to stay fit, there was a lot of laying around. Well – APPARENTLY – this is not true – Apparently – you actually have to do the exercise to get its benefits. I guess I took the ‘power of positive thinking’message a little too literally.

Portion Control – (My personal nemesis) collectively we probably eat too much – especially me.

Positive frame of mind – Don’t let it get you down.

Back to dietary fiber – Allison tells me we are meant to eat about 35 grams of dietary fiber every day. To help us achieve this, I have asked Allison to post a reference chart that lists some of the common foods and how much dietary they contain- coming soon! The alternative is to read the food label – but if your eyesight is anything like mine – this is just an exercise in frustration- I just can’t hold that packet far enough away.  To be honest, I don’t count how much I eat every day, but here is how I have managed so far:

Breakfast

Porridge or All Bran or Baked Beans or Weetabix

I will add Chia Seeds or Flax Seeds on top. (Seeds are very high in Dietary Fibre and you don’t need a lot – unless you’re a bird).  I also add berries (cranberries/raspberries/blueberries)to my porridge.

Snack Time

Mixed Nuts and Raisins (not too much)

Lunch

Beans or Lentils, Vegetables or Salad, Whole Grain Rice (Brown), Whole Grain Bread, Whole grain pasta with cherry tomatoes.

Snack

Fruit – pears are great source of fiber

Dinner

Beans, Vegetables (peas, spinach and broccoli), Salad.

Snack

Prunes.

OK – so, there you have it. I do eat other foods – like Choco croissants, chips, chicken, cheese etc. – so the above are my sources of dietary fiber. Foods containing dietary fiber tend to be more filling.

You may have noticed that beans feature quite a bit. Well – beans are an excellent source of dietary fiber- and very tasty. In fact, Allison will be posting a blog on how to cook beans –it’s worth the little bit of effort. Keep an eye out for that one.

I think if I do a tally, on a good day I would get close to 35grams a day of dietary fiber. It’s not easy though – but worth the effort.

It’s Your Life, It’s Your Choice.

Victor

Thanks to Victor for his inspirational contributions!  If you thought this post was helpful, I would love your help in sharing it with your community on Facebook and Twitter.  Thank you in advance for your help and support.

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