Enjoy a week of fiber-packed recipes but skip the added sugars in this delicious gut-healthy 7-day plan.
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 Rx Health | 2024-06-17 11:45:07 |  43 Views |
7-Day Sugar-Free High-Fiber Anti-Inflammatory Meal Plan @RxHealth24
Emily Lachtrupp is a Registered Dietitian with experience in nutritional counseling recipe analysis and meal planning. She has worked with clients struggling with diabetes weight loss digestive issues and more. In her free time you can find her enjoying all that Vermont has to offer with her family and her dog Winston.
Fiber is a modestly powerful nutrient with a host of health benefits. Yet according to the USDA Economic Research Service Americans meet 58 percent of their daily recommended fiber goals which is 25 grams for women and 31 grams for men ages 31 to 50. Fiber is of course known for its role in digestion but it’s also an important tool for disease prevention and weight management. While most people don’t meet their daily fiber goals many people are eating too much added sugar. According to the Centers for Disease Control and Prevention the average American adult consumes 17 teaspoons of added sugar per day significantly more than the American Heart Association’s recommended daily max of 9 teaspoons of added sugar for men and 6 for women. While added sugars and sweets can be part of a balanced diet many people may find it beneficial to cut back on their consumption a bit. Excessive added sugar intake is problematic because these foods tend to provide few nutrients and displace more nutrient-dense options such as foods high in fiber.
In this weekly plan we’re trying to balance things out a bit by skipping added sugars while still eating plenty of fiber-rich foods and meals. Each day provides at least 33 grams of fiber which helps keep you full and satisfied. While this isn’t a weight-loss plan per se research shows that people who eat at least 30 grams of fiber per day lose weight just as effectively as those who follow a more complex meal plan. If you’re focusing on calories we’ve set this plan at 1500 calories per day with options for 1200 and 2000 calories per day to accommodate people with different calorie needs.
