Welcome to Week 2 of our New Year’s Nutrition Boot Camp! Before we officially move on to our next challenge, there’s a piece of business we need to take care of first:
One lucky boot camp participant will be receiving a FREE infusion water bottle this week. These water bottles are great to add whatever type of *natural* flavor you’d like to your water! Hopefully this will keep on track with consuming your 8 cups of water each day!
Instructions to enter the giveaway:
- After this week’s challenge ends on Sunday, leave a comment below letting me know how week 1 went and how many points you earned in week 1
- The giveaway will close Tuesday at 11:59 EST
- The winner will be picked at random (not by points)
- The winner will be announced on Wednesday
- You have to have been officially enrolled in boot camp by yesterday (Jan 8) to enter
- If you’d like to jump in with our challenges then please join us!! click here for sign-up details
Now that we are nice and hydrated from Week 1, it’s time to move on to our second goal
Your goal for this week
Your goal for this week is to consume the daily recommended amount of dietary fiber. These recommendations come for the newly released Dietary Guidelines for Americans. You can find the specific amount of fiber recommended daily for your age group below:
Use your Week 2 Food Diary to keep track of your food intake and fiber goal. Download it here!
Here is a list of foods high in fiber from the Dietary Guidelines for Americans
You can check nutrition labels for fiber content, and you can also look up foods individually on meal tracking websites like My Fitness Pal.
Why is fiber important in our diets?
Remember last week when I said I see people making 3 primary mistakes when it comes to weight loss? The first was not staying hydrated. The second is not eating enough fiber. The average American does not consume the daily recommended amount of fiber, despite many health benefits:
#1- Fiber is great for weight loss because it helps you to feel full! Foods low in fiber are typically not as filling compared to their high-fiber versions.
#2- Fiber helps with GI health
#3- Fiber slows down the digestion of carbohydrates in your body, which can prevent a spike in blood sugars (great tip for those with diabetes)
#4- Fiber helps lower your cholesterol
#5- Fiber has also been shown to lower blood pressure
Foods that are higher in fiber include: whole grains, fruits, vegetables and legumes.
Rule for this week
Fiber supplements (powders, pills, etc.) do not count towards your daily goal
The overall purpose of this week is to choose food items that are rich in nutrients and fill our bodies up with all of the good stuff. What we DON’T want to do is reach for heavily processed items that have been fortified with added nutrients to meet our fiber goal. So I would strongly encourage you to try to meet your fiber goal with foods that are naturally high fiber… whole grains, legumes, fruits and vegetables. Your foods that are made to be “fiber” products usually have added sugar and a long list of unfamiliar ingredients. Just something to keep in mind!
Tips for this Week
The average American does not consume the daily recommended amount of fiber. In case you find this week’s goal a bit challenging, here are some tips that may help you:
- Before Monday, pick a day from your Week 1 food diary and add up how much fiber you ate that day. This will give you a good idea of where you’re starting.
- Remember that food in its most natural form will have more fiber than the heavily processed version. Here are some examples:
- Fresh fruit has more fiber than fruit juice
- Whole grains have more fiber than refined grans (ex: whole wheat bread has more fiber than white bread)
- Split your fiber intake up throughout the day instead of trying to consume it all at one meal. For example, if your goal is 28g then aim for 9-10g at each meal.
- Don’t forget to bulk up your snacks with foods that contain fiber! Check out this post for snack ideas.
- Keep up your water intake!!! Increasing fiber is good for your GI tract but you have to stay hydrated
Check back on Tuesday for a post- “10 tips for adding fiber to your diet”
P.S. It’s not too late to join the New Year’s Nutrition Boot Camp!!! click here for sign-up details.