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!

Quick and Healthy Recipe: Tofu Scramble

Okay, I know what some of you are thinking. I ask, though, that you cast aside any tofu misconceptions and give this recipe a try.

If, upon tasting it, you decide it's not your thing, feel free to remove it from your cookbook.

I must say that even the staunchest of meat eaters have asked for seconds of this particular dinner dish that is super healthy and easy to make.

The following recipe serves two.

1 tablespoon extra virgin olive oil
4 garlic cloves, minced
1/4 cup onions (your pick), chopped
1/2 cup red peppers, finely chopped
1/2 green peppers, finely chopped
1 cup broccoli, blanched, finely chopped
1 package Sunergia tofu (pictured at right; recommended flavors: peanut ginger, Indian masala, and spicy thai), crumbled.
Salt, to taste
Pepper, to taste

Heat a tablespoon of olive oil in a medium sized pot over a medium-high flame.

Sautee the garlic and onion. Stir well until all pieces get even, slight golden, color.

Sautee the peppers and broccoli for three to four minutes, stirring frequently.

Add salt and pepper to taste. Stir for another minute.

Add the crumbled tofu. Raise the flame to high and cook for five minutes, stirring frequently.

That's it!

I recommend accompanying it with a half of brown rice or a Dr. Praeger's sweet potato pancake.

Tofu Scramble Nutrition Info (per serving):

325 calories
15.5 grams fat
2.1 grams saturated fat
0 grams trans fat
400 milligrams sodium
9.5 grams fiber
26.2 grams protein

A cup of brown rice adds 108 calories, 1 gram of fat, 1.8 grams of fiber, and 2.5 grams of protein.

A Dr. Praeger's sweet potato pancake contributes an additional 80 calories, 2 grams of fat, 140 milligrams of sodium, 3 grams of fiber, and 2 grams of protein.

From A Heart Surgeon To Your Freezer

Many heart surgeons share healthy eating guidelines for optimal cardiac health, but Dr. Peter Praeger took his advice one step further by creating a line of healthy and delicious frozen products.

From veggie burgers to appetizer-sized spinach bites, his products definitely deserve room in your freezer.

Last week I tried his sweet potato pancakes for the first time and was instantly hooked.

A glance at the ingredients list immediately put me at ease: Sweet potatoes, egg whites, potato flakes, onions, expeller-pressed canola oil, arrowroot, brown sugar, salt, pepper.

No wonder the product's tagline is "Where you recognize all the ingredients."

The pancakes also boast a neat nutritional profile, with each one containing 80 calories, 2 grams of fat, 0 grams of saturated fat, 140 milligrams of sodium, and 3 grams of fiber.