How Much is Enough?

Hello, friends! How was your weekend? I usually do a weekend re-cap post on Sunday or Monday, but I’m going to push that back to tomorrow.


I mentioned last week that I signed up to participate in the Elf for Health (#elf4health) challenge, hosted by Lindsay and Elle. I did so-so during week 1… some of the challenges were easier than others, and of course, as the week picked up certain things fell to the wayside.

I’m back on track for week 2, though! Today’s challenge was to track your fiber intake for the day.

I’m not really one for “tracking,” my food — not religiously, anyway – but I thought this could be interesting and provide some helpful insight into how I’m doing with my diet.

Admittedly, I don’t really think about how much fiber I’m consuming. I just try to eat good foods that help keep me full and figure that’s “enough.”

Why is it important to pay attention to fiber, anyway?

There are many advantages to insuring that you get an adequate amount of fiber in your diet each day.


  • helps to maintain a healthy weight
  • lowers your risk of heart disease and diabetes
  • lowers cholesterol
  • helps control blood sugar levels

The Elf for Health challenge suggests aiming for 14 grams per 1,000 calories. I did a little research on my own, and the Mayo Clinic website said 25 grams per day for women 50 and younger (51+ = 21 grams, males 50 and younger = 38 grams, males 51+ = 30 grams).

So, how’d I do?

I recorded my fiber in-take for both breakfast and lunch. (I got a 6” turkey on wheat from Subway for dinner, so I figured that adds at least two additional grams.)

Breakfast – Overnight oats

  • 1/2 c. oats – 4 grams
  • 1 tbsp. peanut butter – 1 gram
  • 2 heaping tbsp. pumpkin puree – about 3 grams

Total for breakfast = 8 grams

Lunch – Peanut butter and jelly on whole wheat with honey wheat pretzels

  • Bread – 2 grams
  • 1 tbsp. peanut butter – 1 gram
  • Serving of pretzels – 1 gram

Total for lunch = 4 grams

Assuming I got an additional 2-3 grams (or more than that?) in my sandwich from Subway, I came out to about 15-16 grams for today. (FYI – I didn’t count foods I ate that had no fiber; trust me, I ate way more than this today.)

For some reason, I just assumed I was doing okay with fiber consumption, but this challenge brought my attention to the fact that I should really work on getting more!

Here are some links I found that give some ways to incorporate more fiber into your diet:

Definitely something to be more aware of!

How much fiber do you think are in these babies?


Because God knows I’ve had my fair share! 😉

Do you think you get enough fiber each day?

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    • 4thesakeofcake says:

      I have been thinking about tracking my calories for a few days, just to see where I’m at — tomorrow might be the day I start!

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