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GOODWITCH333 SparkPoints: (0)
Fitness Minutes: (19,035)
Posts: 137
2/4/13 2:11 P

Easiest way to to never buy white again. Go with 100% whole grains. Also, try using beans and legumes. Throw a quarter cup of black beans or garbanzos into your salad. Throw a quarter cup into spaghetti sauce. when making hamburgers, add a quarter cup of oat bran to the raw meat. You'll never even notice it. Add a teaspoon of oat bran to sauces, cooked cereals,casserole's.

MOM4TWO1 SparkPoints: (12,073)
Fitness Minutes: (8,049)
Posts: 103
2/4/13 7:32 A

have one cup of fibre one cereal in the morning - it's all the fiber you need for the day. i heap it with blueberries and have with skim milk. protein is a problem for me too but with the cereal and whole wheat bread i can get the fiber in....

BUNNYKICKS Posts: 2,433
2/3/13 10:31 P

I struggle with the protein too, as I don't eat meat every day. It's hard to get 60+ grams from beans/grains/dairy alone, without going over my calorie range. Like, a cup of canned beans = a BIG serving, 200+ calories, and only 16 grams of protein. I just can't eat 3 cups of beans in a day, soooooo......

..... I eat eggs for breakfast quite often, and will slip in some turkey bacon here and there
..... I eat more fish and seafood
..... Switching to whole wheat bread/wraps/bagels seems to have helped
..... I cut back on oil/butter and increased cheese/dairy
..... If my protein seems "too low" too often, i will make small servings of chicken or pork.

I suppose I could put whey powder or chia seeds etc. into my food, but, I don't want to really go down that route.

GRAMCRACKER46 Posts: 1,778
2/3/13 9:49 P

I get 20-30 gr of fibre per day. My favorite treat is a Fibre One brownie. I also noticed from my tracker nutrition report that many veggies and fruits have fibre.

As for the protein I too struggled with that. Now I just work on keeping the carb./protein/fat ratio in line.

PJANTO Posts: 79
2/3/13 8:52 P

Blend 3/4 cup Fiber One chocolate cereal, 1 cup greek yogurt,a few ice cubes, sweetener to taste, and enough water to blend into a smoothie. 210 calories, 15 grams protein, 9 grams fiber. This had been my grab and go breakfast for the past few days and really fills me up.

ALGEBRAGIRL Posts: 1,925
2/3/13 4:52 P

I had some 'Chana Dal' (dried split desi chickpeas) in a bag, waiting to be used for SOMETHING. Didn't know what. Wasn't in the mood for Indian curry. Coincidentally, my husband and I have been buying a lot of hummus lately. I thought about making hummus (which is just pasty beans with some seasonings, when you think about it) and googled 'Chana Dal Hummus.'

Immediately, a recipe came up. David Mendosa, a writer who blogs about diabetes, thinks this stuff is fantastic. When I read the nutrition information on the bag, I saw that 1/4 cup of the cooked chana dal is 14 grams of fiber. That is not much Chana Dal. I checked the data on, which said 1/2 cup of cooked chana dal is 22 grams of fiber. 1/2 cup is not much Chana Dal. CD is rich in fiber!

So, how's it taste? Tastes like hummus to me. I rinsed the dry CD, cooked it in a big pot of water, until it was still just a bit firm (an hour or so on low heat). Then I drained it and chopped it up in a food processor with raw parsley, raw garlic, some nutritional yeast (I love the stuff but it is really optional in this case), salt, pepper and some olive oil. It turned into that stuff that you can use to stucco a house with - hummus - and, for my taste, I added cayenne pepper, powdered sumac, and tumeric. You could add cumin, which I didn't have handy. When I mixed the mortar-type stuff with a little bit of liquid drained from the pot, plus a lot of lemon juice, it was ready.

It tasted good. It was hummus, Chana Dal Hummus! Cheap Hummus! Eat half a cup of this stuff and it's probably 400 calories (leave out the olive oil and it's more likely 350 calories). I spread it by the tablespoonful on high fiber pita bread (8 grams of fiber in the pita bread alone).

Edited by: ALGEBRAGIRL at: 2/3/2013 (17:21)
COTTERR SparkPoints: (11,727)
Fitness Minutes: (7,525)
Posts: 112
1/28/13 11:07 A

Protein-Greek yogurt,String cheese Eggs, Chicken

Both-oatmeal w/ peanut butter, apple w/peanut butter, Fiber one cereal w/light soy milk, Smoothies using soy milk, greek yogurt, fruit, Lentils-add to meat dishes or try some of the soup recipes on here, Flatout wraps and sandwich thins, beans (I add half meat and add black beans to burgers sloppy joe, burritos)

Fiber-Fresh pears w/skin, apples w/ peel, potato w/ skin,

-POOKIE- SparkPoints: (327,680)
Fitness Minutes: (95,815)
Posts: 22,183
1/28/13 10:17 A

Go to your spark page

Click "edit my spark page"

At the top are a number of tick boxes, tick the one that says "Share My Food Tracker"

Scroll RIGHT to the bottom and click "Save Your Changes"

Then we will be able to see what you eat and make more directly helpful suggestions to the way you eat to help you include the things you need.

L-RIOT Posts: 349
1/28/13 10:07 A

Flax is great too!

1/28/13 9:54 A

For protein, I am always surprised at the amount of protein in a piece of fish. I buy tilapia or mahi mahi fillets, frozen in their own little individual pouches, from Costco. They are easy to fix and endlessly versatile. They seem to have as much protein as a piece of beef, without the calories and fat of beef.

For fiber, you might consider having All-Bran for breakfast. A registered dietician had me try some of it once when I visited her for nutritional counseling. I was surprised that it's actually not bad tasting. One serving, which is 1/3 cup, is only 80 calories and has 51% of the fiber you need for a day. Just be sure you have a glass of water with it, because it's too much fiber all at once without the water to help you digest it.

Or, there are endless possibilities: apples, salads, beans, etc. You're probably already eating those. I don't eat a lot of processed snack foods, but the Fiber One Oats & Peanut Butter bar is delicious, and has 35% of your daily fiber. All of those Fiber One brownies and bars are tasty and full of fiber.

CBR0422UNCW SparkPoints: (3,423)
Fitness Minutes: (975)
Posts: 121
1/28/13 9:48 A

I just normally put them in a pot with a strip of bacon and simmer until they're delicious :) But you could make yourself burritos, soup, bean/rice bowls, etc. I'm sure there are other more creative things as well!

CHIPITE SparkPoints: (5,923)
Fitness Minutes: (830)
Posts: 7
1/28/13 9:43 A

Oh no, I'm not saying I can't absorb these nutrients.... I'm just out of ideas of what to eat to get enough of those!!
Sorry for the misunderstanding!!...

I'll try to have more beans in my menu... but I'm always having them the same way and I get tired of those... :( (beans and veggies salad...)
How do you eat them?? :)

Pookie, how can I do that ?!? I didn't even know it was a possibility... !!! :s
(I guess I still have a lot to learn... ;) )

-POOKIE- SparkPoints: (327,680)
Fitness Minutes: (95,815)
Posts: 22,183
1/28/13 9:31 A

If you make your food tracker public we would be able to help you a LOT better.

Do you need help to do this?

CBR0422UNCW SparkPoints: (3,423)
Fitness Minutes: (975)
Posts: 121
1/28/13 9:29 A

Well, if you are saying that you can't get enough of these nutrients in your diet, I would suggest beans. 1 serving of "field peas and snaps" has 11g protein and 8g fiber. If you are saying that you can't absorb these nutrients, I'm sorry I can't help with that.

CHIPITE SparkPoints: (5,923)
Fitness Minutes: (830)
Posts: 7
1/28/13 9:14 A

Fiber and Protein Deficiency!! emoticon How do you do it?!

For "X" reason, I can't seem to get the intake of those 2, quite important, nutrients!!! emoticon
Can you??

Any tips?!?
I really need help... this is a true challenge for me...


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