Eating a diet with high fiber and lean protein foods can help you win the battle to lose or maintain your healthy weight. Both foods are part of the USDA's Food Pyramid. The Food and Drug Administration says most Americans do not eat enough fiber. If you eat at restaurants or eat mainly processed foods, a diet with adequate fiber and lean protein foods can be challenging.
Benefits
Diets high in fiber are beneficial for your body's digestive health and your cholesterol levels and may help you lose weight, according to Colorado State University. Eating lean, rather than fatty proteins, can help you control your calorie intake, provided you avoid adding unnecessary calories during preparation. Your body uses the protein in food for muscle health and cellular activity, according to the National Institutes of Health.
Types
Fiber is only in plant foods and is either soluble or insoluble. Beans and vegetables contain both types of fiber, while bran and fruits are soluble fiber and grains have insoluble fiber. Beans have a high fiber content, with navy, kidney, black and pinto beans all having over 15 g of fiber per cup. Barley and bulgur have 31.2 and 25.6 g of fiber per cup, respectively.
Lean protein foods include lean meats and beans. Turkey and chicken without the skin are lean protein foods, as their fat content is low, according to the National Institutes of Health. Red meats are generally not lean, unless you choose lean ground beef or closely trimmed beef. Other lean protein choices include shellfish, fat-free or low-fat cheeses, egg whites and some fish.
Strategies
Including both types of foods in your diet can be simple. Eat beans as a source of lean protein -- plain, in salads, main dish casseroles or cooked into bean burgers. Remove the skin and trim any visible fat from meats before preparation to keep the fat content low. Avoid adding oil or butter to beans or eggs. Include a high-fiber, whole-wheat or grain choice in each meal. Oatmeal in the morning, a whole-wheat sandwich for lunch and brown rice for dinner will help you meet your fiber requirements.
Recommended Intake
The USDA Dietary Guidelines for Americans recommend an adult eat 14 g of fiber for every 1,000 calories. If you eat a 2,000-calorie diet, aim for 28 g of fiber per day. For protein, the recommended dietary percentage is between 10 to 35 percent of total calories. If eating a 2,000-calorie diet, consume between 200 to 700 calories from protein, or 50 to 175 g of protein per day.
Considerations
Gradually increase the amount of fiber you eat. If you move from eating 10 g of fiber to 25 g of fiber in one day, you may experience gas pains, bloating and constipation. Always consult your doctor before changing your diet. To lose weight, exercise regularly and monitor your caloric intake.
References
- Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Colorado State University Extension: Dietary Fiber
- National Institutes of Health: How Much Protein Do You Need?
- USDA National Nutrient Database for Standard Reference, Release 17: Fiber
- National Institutes of Health: Food Exchange Lists
- Department of Health and Human Services: Dietary Guidelines for Americans
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