June 17, 2008

You Ask, I Answer: Fiber Intake & Dieting

Andy, You've hit it. I don't have a lot of calories to spare.

I'm trying to do 1200 cal per day (it's been a real struggle) and usually really consume about 1400+ per day. I'll try the flax seed, everything else I already do.


-- Laura Lafata

Miami Beach, FL


I am assuming 1200 calories is a number a health professional (such as a Registered Dietitian) came up with for you.

If it isn't, make sure you have it double-checked by someone with a background in nutrition to ensure that you are not slowing down your metabolism unnecessarily.

In situations where calorie intake is in the 1200 - 1400 range, it is important to have high-fiber foods throughout the day.

Here are some examples:

A half cup of chickpeas adds up to 5.3 grams of fiber and 143 calories.

A 2/3 cup serving of a high-fiber cereal (like Barbara's Bakery's Puffins) offers 6 grams of fiber and just 100 calories.

A Dr. Praeger sweet potato pancake clocks in at 60 calories and 3 grams of fiber.

A 1-ounce serving of Triscuits (that comes out to 6 crackers) add 3 grams of fiber and just 120 calories to your day.


A medium banana contains 105 calories and 3 grams of fiber.

A half cup of raspberries offers 4 grams of fiber and only 32 calories.

If you included all of the above-mentioned foods in your meals tomorrow, you are getting 24.3 grams of fiber from just 560 calories!

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