Did you know most people don’t get enough fiber? In fact, most Americans get less than half of the fiber needed in a day. Fiber helps regulate blood sugar, which in turn provides sustained energy for hours after consuming it. Fiber also helps to make you feel fuller longer and for this reason is a known weight loss aid. And, of course one of the better known outcomes from consuming fiber is a regular functioning gastro-intestinal tract with normal bowel movements. This is a routine problem prevalent in our nation’s children.
Women need on average 25-30 grams of fiber per day, men need 30-35 grams, and children should follow this simple calculation: age + 5 = grams of fiber needed per day up till the age of 18. Some of the top sources of fiber:
- Whole grains (wheat, oats, corn, brown rice, quinoa, farro, etc)
- Whole grain cereals
- Whole grain bread products
- Vegetables
- Fruits
RECIPE: Simple Quinoa Salad
Ingredients
• 3 cups water
• 1 large handful fresh cilantro
• 2 Tablespoons Olive Oil
• 1 drizzle honey or agave nectar (optional)
• 1 1/2 cups grape tomatoes
• 1 lemon or lime
Directions
1. Rinse quinoa thoroughly in a small strainer. Bring three cups of water to a boil. Put quinoa in water and reduce heat to simmer. Cover and cook until all water is absorbed (10-15 minutes).
2. While the quinoa is cooking, halve tomatoes and cut up avocado and cilantro.
3. Once the quinoa is cooked, drizzle with olive oil and agave or honey and sprinkle with salt, pepper to taste.
4. Stir the quinoa to release some heat and bring to room temperature.
5. Stir in avocado, tomato and cilantro, squeeze lemon or lime over this, toss and enjoy!
CHALLENGE: Aim for at least 20 grams of fiber per day. Read food labels and look for 3 grams or more per serving.