WLC Resources - Fiber Tips

12 Ways to Get More Fiber

When it comes to nutrition it’s sometimes difficult to know where you stand and where to focus. Here’s a simple checklist that you can use to help identify areas where you may want to make dietary adjustments. Your wellness coach can also provide a comprehensive wellness evaluation. It takes about 45 minutes and helps you analyze your current balance in all key wellness categories

Eat breakfast daily containing a healthy balance of protein, fiber, vitamins, and minerals.
Consume enough low fat quality protein daily in grams equivalent to your lean body mass (in pounds). Fifty percent of it should come from high ‐ quality plant sources (at least 25g from soy), like nuts, beans, legumes, and soy. The rest from lean animal source protein.
Eat enough fruits and vegetables daily. That’s 2 to 3 servings of fruit and 4 to 6 servings of vegetables.
Eat whole grains daily - at least 3 to 6 servings
Eat 3 servings of omega-3 rich fish per week. Deep sea fish are the best sources.
Consume non ‐ fish sources of omega-3 on the days you don't eat fish (nuts, olive oil, avocados, soybeans, flaxseed or fish oil supplements).
Consume enough fiber daily. That’s 25 grams for women and 38 grams for men.
Drink at least 64oz of water daily.
Consider supplements to assure that you are getting all of the important protein, vitamins, minerals, herbs, fiber, omega-3, and phytonutrients needed daily.

Nutrition Assurance
In today’s fast pace, it’s difficult to consume even the bare minimum nutritional needs every day. Government reports tell us that people of all ages are deficient in several important nutrients, and that few people receive the U.S. RDA (Recommended Daily Allowance) of nutrients that are required for good health. Supplements can help ensure that you receive the essential vitamins, minerals, antioxidants, and other nutrients that may be lacking in your diet. By using supplements, like multivitamins, fish oil supplements, antioxidant supplements and others, you can bring your intake of vital nutrients up to recommended levels. Additionally, some specific health needs may benefit from dietary supplementation.