‘I’m a Registered Dietitian, and This Is What a Full Day of Eating High-Protein, High-Fiber Tests for Me’

Chances are, you already know that it’s important to prioritize foods high in protein and fiber in your diet; they are two basic nutrients that doctors and nutritionists teach a lot about. But knowing that you have to make them front and center in your diet is one thing. Using it is another thing entirely.

Although most Americans get enough protein, 95% of the US population does not get enough fiber. Need a reason to increase your fiber intake? According to scientific studies, a diet rich in fiber reduces the risk of heart disease, infectious diseases and respiratory diseases. Linked to this, it is related to increased life expectancy.

Dietary guidelines recommend getting between 25 and 38 grams of fiber per day and .8 grams of protein per kilogram of body weight per day. (That would mean that a 140-pound woman living a primarily nutritional lifestyle should aim for 53 grams of protein per day.) To show how according to what a high-protein, high-fiber diet looks like, registered dietitian. Melanie Betz, RDshares what a typical day of eating looks like for her.

Related: Want to Add More Protein to Your Diet? Skip the Burger and Consider These High-Protein Meals Instead

How RD Makes You Get Adequate Protein and Fiber in Your Diet Another Doctor

Betz builds her diet around the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) diet to include protein, fiber and other important nutrients in her diet. “Both of these diets have been shown to help prevent and treat common health conditions such as high blood pressure and heart and kidney disease,” he says.

Betz explains that both plans focus on eating more whole grains such as whole grain bread, brown rice, quinoa or whole wheat, berries, fruits and vegetables. “I try to get most of my protein from plant proteins such as beans, nuts, seeds and lentils as well as some fish and a little red meat and chicken. I also try to get two to three servings of low-fat or fat-free milk for calcium,” she says.

While this diet works well for Betz, she emphasizes that everyone has different nutrient needs and it may be best to work with a nutritionist to determine what your needs are. Each one depends on your health and wellness goals. But in general, he says almost everyone can benefit from getting more fiber. “The average person in the United States gets most of their calories from beef, dairy, snacks, desserts, and beverages — all of which are low in fiber. Although there is nothing ‘bad’ naturally with any of these foods, the problem is that we tend to eat too much of them, and we don’t get enough of those high-fiber, plant-based foods,” he says. As you’ll see, Betz minimizes these types of foods in her diet while prioritizing those that are high in nutrients.

Related: This Is The Real Amount Of Protein You Should Be Getting Every Day If You’re Over 50—Are You Getting Enough?

What a Typical High Protein, High Fiber Diet Day Looks Like for a Dietitian

Breakfast

For breakfast, Betz says she likes to eat low-fat Greek yogurt with berries, granola and chia seeds. Although this breakfast is quick and easy, it’s packed with protein from Greek yogurt and chia seeds. One serving of low-fat Greek yogurt contains 20 grams of protein and one serving of chia seeds contains 4.7 grams. Chia seeds are also high in fiber, with 9.8 grams per serving.

“I also like avocado toast with whole grain bread topped with chopped pistachios and honey,” says Betz, sharing another of her favorite breakfast foods. In this breakfast, whole wheat toast, avocado and pistachios provide fiber while pistachios bring protein to the meal.

Related: These Are the 5 Best Breakfasts You Can Eat, According to Registered Dietitians

Lunch

“I like to make a big salad for lunch,” says Betz, adding that he uses whatever vegetables he has in his crisper to make it. “I usually use low-fat canned chickpeas for protein and maybe a handful of cheese and a hard-boiled egg if I have them. I like to boost the fiber with those beans and maybe a handful of nuts. ,” he says.

One thing you may notice about this food is that its ingredients are relatively cheap. Canned peas, beans, rice, and vegetables are all nutrient-dense foods that are inexpensive. They can also taste completely different depending on what spices or dressings you use as flavoring.

Snacks

“Snacks are a great way to reach your goals,” says Betz. “When he’s craving something sweet, he reaches for fruit. If he’s craving something sweet, air popcorn is his go-to.” Both of these foods are high in fiber.

Dinner

Although Betz’s dinners fit roughly within the Mediterranean diet or DASH dietary guidelines, she never eats the same dinner over and over again; you like to change it. “Dinner can be anything from whole grain spaghetti with a side salad, grilled salmon with potatoes and asparagus or a homemade Chipotle burrito bowl. Last night I I ate corn on the cob, fried sourdough and caprese salad. I don’t like to eat one thing, so I mix it up a lot!” she says. Just goes to show you that just because you want a high-protein, high-fiber dinner doesn’t mean your meal has to be boring.

Good food

Yes, foodies love desserts too! Betz says she eats dessert most nights. “After my twins go to bed, I enjoy a few cookies or a small bowl of ice cream. The important thing about dessert, or any favorite food, is to allow yourself to have it and enjoy it. If you label foods as ‘bad,’ you may feel out of control around those foods when they enter your life. After all, what would life be like without having fun every now and then?” he says.

Remember, everyone has different nutrient needs, so if you want more insight into understanding yours, it might be worth working with a nutritionist. Because fiber can be tricky for most people to get enough of, Betz offers this advice: “Think of every meal as an opportunity to add more fiber.” .” He says this can look as simple as adding a piece or more nuts to your diet.

The more you prioritize high-protein, high-fiber foods during meals, the more natural they will be. Have fun trying different ways to reach your goals. There is certainly no shortage of ways to get there!

The following:

Related: 20 delicious high-fiber foods to keep you full

Sources