Agnes Zの日記, 2023年 10月 30日

I eat mostly meat cheese fruit nuts and I don't get constipated. I don't eat much bread or starches. 

I add flax seed to anything I can to help with fiber  

For a while after some blood work came back unsatisfactory I managed to get fiber up to about 60-90 grams per day. I had to be extremely strict about what I ate and I don’t remember much about satiety but it sure made my doctor happy after the next blood test. I found that legumes were extremely beneficial for closing in on both fiber and protein goals and keeping saturated fat low. Basically a superfood. I need to get more of those back into my diet now that I’ve finished moving and can start cooking again 😊 

30 is the bare minimum I shoot for, prefer to get over 40. Two biggies for me are chia seeds and blackberries. Roasted edamame is another go-to for both fiber and protein. Avocado is great. I don't restrict carbs in the slightest, and I don't eat a high protein diet, so it's pretty easy for me to get enough. I find fiber fills me up better than protein  

Fiber is about the only thing I track. I kind of keep an eye on calories but not that accurately. I shoot for 50-60g of fiber. We make beans with cauliflower rice 3 or 4 days a week. I put chia seeds in just about everything you can. I normally eat a pound of raw carrots a day and a bag of frozen peas as well. Bonus, a lot of these foods are really cheap 

If you want to Read about a fun piece of WWII history read about how the relative myth of carrots being a super food for eye site got started. Great story 

I'll check it out Kenna, Funny stories when my mama's little and grade school apparently she really really like carrots and my family always has had really pale skin. Well she apparently ate too many carrots and when you have pale skin it can cause you to get some sort of complex when your skin turns yellow it's completely harmless but it can be a little alarming and when she went to school they thought she had some sort of liver issue and had jaundiced so they sent her to the hospital. Now in the end it ended up being quite amusing but at the time it was quite alarming because they sent for her mother when they took her to the hospital telling her that she had some sort of critical liver issue which of course resolved to that she ate too many carrots. 

Good job! 

I have seen people with a prominent orange tint to their skin. Typically dieters who think if 2 carrots are good fo you 30 a day should be even better.  

Kenna I read that before i start to juice a lot of carrots. 😂 Hope I don't turn orange! At least if i do it's Halloween tomorrow... 

I agree fiber is important. I need to track that. Thanks for reminding how important fiber is. 

I had a friend who really got into carrot juice and she did, literally, turn orange. 

Shirfleur: 😂 Well my family all love carrot juice too so usually I don't have enough left for me to probably turn orange but if I do I'll send a pic. 🤣 

Agnes, good thread & info on fiber here👍🏽 BTW.. Great new update on your profile picture…I think if my memory is serving well, I am seeing more definition on cheeks and chin😊  

What do you do for Fiber, Agnes? I don't get enough, but it's hard to fit it in. 

Oh, wow, look at this thread! It even evolved a Halloween theme of turning scary orange! 🎃 Happy Halloween, everyone! I’m really happy because we just ran out of candy! We bought less than usual, and the trick-or-treaters turned out in droves! Which means this stuff will NOT be lying around the house, tempting, tempting… 

Thanks, Foody! Indeed, my face is changing quite a bit due to weight loss. The double chin has receded a lot😀  

Fiber is important. I love veggies but iceberg lettuce, which is in most simple salads has zero nutritional value, spinach, kale salads, made it at all the way to go with a little fifer and taste too 

Draglist, I have fiber in each of the three meals I eat. Breakfast is almost always yogurt mixed with walnuts, frozen wild blueberries, flaxseed, and whole grains in the form of cooked flakes, of which the traditional Quaker Oats would be most familiar to you, but I was able to get a whole variety at a local ethnic store—buckwheat, spelt, rye, barley. Lunch is usually salad with leftover protein from the previous day, or eggs on whole grain bread; and dinner often includes beans and veggies. Snacks are often apples and pears. I eat 1400 calories a day on average, around 150 carbs total (which is probably on a moderate side as far as carbs go). You can see my diary in the FS site—it is pretty accurate as I log everything. I would just start with a few swaps to increase fiber, like replacing a regular tortilla with a whole wheat one, or adding some high-fiber fruit. See whether this gives you enough without upsetting your macros too much. 

Thank you! Pretty high on the carb side for me, but definitely something I will try to add. Thank you!