Need more Protein and Fiber in my diet but......

jayferellis
jayferellis Posts: 9 Member
in Food and Nutrition
My exercise boss told me today that I need to increase the protein and fiber in my diet but I have to watch the carbs, fat, calories, and sodium. I was thinking of flaxseed to add to my yogurt but I notiiced that it is a little high in fat. The fiber part has me a bit stumped. I have to eat 25 grams of fiber and 90 grams of protein. I am still new to MFP. I know that there isn't one perfect food but I like to be close. ;) Any food suggestions?

Replies

  • vicrandom
    vicrandom Posts: 80 Member
    Upping your vegetable intake will bring up your fiber; lots of dark leafy greens (personally I don't even bother with lettuce in salad anymore; not enough good stuff to be worthwhile). Small portions of beans and whole grains will also help.
    Protein? Well, the easiest way is meat. Skim milk greek yogurt or whatever will boost it a bit, although dairy is relatively high in carbs; eggs or leftover meaty dinner for breakfast. To keep fat low, you can stick with lower fat meats like chicken breast, eat egg white or protein powder, or you can work at trimming fats out of other parts of your diet so that the fats from meats don't push you over your macros (although personally, I eat lots of fat and try to make sure it's high-quality fat from grass fed animals, fruit sources, nuts and avocado).

    Flax seed is a fine way to increase your fiber. If you leave it whole it will have some of its insoluble fiber impact and you won't be able to digest the fat in it (your body can't break down the seed hull to get at the fat inside). Keep in mind though that the fat in flax and chia is extremlely high in omega 3 fatty acids, albeit the kind the body can use least easily; as fats go, it's not a bad one.

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