There is no forbidden subject matter for Leslie Marie Clem, therefore we will move right along to the ever so beautiful subject of fiber.
So what exactly is fiber? (Info from the Mayo Clinic)
|Age 50 and under||Age 51 and older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
Getting your recommended fiber intake has many health benefits, including:
So how often should you have a bowel movement?
According to WebMD: Depending on your diet, your age, and your daily activity, regularity can mean anything from three bowel movements a day to one every three days. Nonetheless, the longer fecal material sits in the colon, the harder the stool becomes and the more difficult it is to pass. A normal stool should not be either unusually hard or soft, and you shouldn’t have to strain unreasonably to pass it. Adequate fiber intake can help prevent constipation and loose stools 🙂
SO… I tell others how much fiber they should get in a day, but do I get enough? Am I practicing what I preach?
Today, I decided to do an investigation into my daily fiber intake. I recorded everything I ate into Livestrong.com’s food diary. It gives you a nice print out, too 🙂
Here is my in-depth analysis of what I ate today: Leslie’s Food Diary 010912
Total fiber intake: 32 grams, yay!!
For those of you that are curious what a Registered Dietitian eats on a normal day, I took pictures of my meals/snacks today! We eat normal food too, ya know? 🙂
Breakfast: Chobani Strawberry Greek Yogurt (my normal breakfast) & 8 oz of orange juice. I don’t normally have OJ for breakfast, but I’m fighting a cold and figured the extra Vitamin C couldn’t hurt 😉
(P.S. my burger looks gross, but hey that’s what you get when you cover it with avocado and mustard)
Afternoon snack: Salad with arugula, grape tomatoes, feta, walnuts, craisins, and balsamic dressing
Pre-workout: Low fat chocolate milk… yum
Post workout/Dinner: Protein smoothie including skim milk, berries, protein powder, ground flax-seed and chia seeds.
There you have it, folks.
Do yourself a favor, and get your recommended fiber daily 🙂