Fiber and Frequency: The Nutritional Formula for Optimal Performance

January 3, 2013

(F2):

The short Formula

Eat Frequently:

  • Eat soon upon awakening in the morning
  • Do not allow three hours to pass without eating something

Eat Fiber

  • Get five grams of fiber each time you eat

Sources of Fiber: Look at the nutrients labels and check out what you are getting. Here are my general guidance with a few personal recommendations:

  • Whole Grain Cereals: 3 to 6 grams of fiber per serving: the entire line of Kashi cereals ; there are many other Cereals on the market that have 3 to 6 grams of fiber per serving
  • Whole Grain Breads: 2 to 4 grams of fiber per slice.
  • Whole Grain Crackers: > 3 grams of fiber per serving (Kashi brand, once again)
  • Fruits and Vegetables in general are good sources of fiber.
  • Soy, which is a vegetable, is high in protein as well as fiber. Here are some soy recommendations:
  1. Edamame; try Melissa’s brand. It is in the frozen section. Microwave it for 2 minutes and add course kosher salt; it’s awesome.
  2. Boca Brand of burgers and sausages (it’s all soy and actually tastes great)
  3. Morning Star is another brand of the faux meat products (and I am not a vegetarian)
  4. Cliff Bars
  5. Kashi GoLean
  • Trail Mixes: with 5 grams of fiber per serving these are extremely practical because of how portable they are. Trail mixes can vary in their content quite a bit; some are more candy than anything else. Just check the nutrient content for the  and go for it. This is something you can keep in the car at your desk in backpacks, purses, brief cases, etc.
  • Energy Bars: 3 to 6 grams of fiber per serving.

Here is a plug for Starbucks because they seem to get it. They have prepackaged trays such as their protein breakfast with apple, peanut butter, whole-wheat bagel, hardboiled egg, cheeses and grapes. They make their sandwiches on high fiber bread. They sell individual small packages of trail mixes. While on the pricey side, they deserve credit for offering truly healthy food.

To Summarize: Eat 6 times per day and eat 5 grams of fiber each time that you eat. If you make Fyour focus, you will see that your dietary fats, carbohydrates and proteins will fall into place, your function (performance) and mood will improve and, the bathroom scale will most definitely do the right thing.

If you have any questions, please let me know by leaving me a reply below.

Thank you,

Mitchell R. Weisberg, MD

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One Response to “Fiber and Frequency: The Nutritional Formula for Optimal Performance”

  1. anp18 said

    Dr Weisberg,
    If a person is trying to stay off of sugar and flour, what are some foods to eat that have fiber in it.
    Thank you for the post.
    Adina

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