High Fiber Meal Plan

Description

Boost Fiber Intake to Promote Optimal Health

Most adults do not meet the recommended daily intake of fiber. This balanced program provides over 40 grams of fiber daily from whole grain products, fruits, vegetables, lentils, beans and nuts.

Benefits of a High Fiber Diet

1. Normalizes bowel movements
2. Helps maintain bowel health
3. Lowers cholesterol levels
4. Helps control blood sugar levels
5. Aids in achieving healthy weight

Did you know?

The higher your levels of ghrelin, the hungrier you get.  Ghrelin (a hormone that regulates appetite) levels stay high until the food you consume stretches the walls of your stomach, giving you a full and satisfied feeling.  Foods high in fiber and nutritional content help reduce ghrelin and increase leptin (a hormone that decreases appetite).  Not only will high fiber foods help you feel fuller longer, but they will provide you with the proper minerals and vitamins you need to support your weight management goals.

This program was created with the following key considerations in mind:

1. High Fiber – This plan provides over 40 grams of dietary fiber daily from whole grain products, fruits, vegetables, lentils, beans, and nuts. Aiming for the recommended daily amount of fiber is beneficial for reducing cholesterol and gastrointestinal cancer risk, adding bulk to the digestive tract, and promoting blood sugar control and weight management.
2. Low Sodium – Keeping your sodium intake low while increasing your fiber intake is important for overall blood pressure management. Dietary guidelines recommend consuming less than 2,300 milligrams per day as part of a healthy eating pattern. This plan meets the daily sodium limit and provides soluble fiber which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.
3. Healthy Fats – This program contains unsaturated fats from olive oil, walnuts, and sunflower seed butter. Nuts and seed butter are included daily as research shows it improves blood lipid levels.
4. Calcium & Phosphorus – Calcium and phosphorus are essential in supporting bone growth and maintenance and a high-fiber diet can have a small impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, tofu, oats, tahini, and whole grain products.

Download Includes:

1. 7-14 Day Meal Plan so you know what to eat and when to eat.
2. Delicious Recipes that will support your health and wellness goals.
3. Shopping List to keep you organized and save you money.
4. Meal Preparation Guide to reduce the overwhelm and save time in the kitchen.
5. Bonus Handout to keep you learning about living a healthy lifestyle.

Bonus Handout

Probiotics

• What are probiotics
• Health benefits of probiotics
• Dietary sources of probiotics
• Probiotic supplements