Fiber contributes to good health in many ways.
• It keeps food moving smoothly and regularly through your body.
• It helps prevent heart disease by lowering blood cholesterol levels.
• It may lower the risk of developing certain cancers.
• It helps to control blood glucose levels in diabetes.
• A high-fiber diet tends to make you feel fuller sooner so you eat less. This can help with weight control.
How Much Fiber Do You Need?
Here are daily recommendations for most healthy adults:
• Men ages 50 years and younger: 38 grams fiber per day
• Men ages 51 years and older: 30 grams fiber per day
• Women ages 50 years and younger: 25 grams fiber per day
• Women ages 51 years and older: 21 grams fiber per day

HEALTHY HIGH PROTEIN SNACKS 
Andrea Groon MEd RD LDN                                                                              
Snacking can be a great way to add nutrients to our diets - protein, fiber, anti-oxidents and more.  Keeping snacks balanced between protein and carbohydrates [with healthy fats] will fuel your body until the next meal.  Enjoy!  

* Nuts  1 ounce [almonds, walnuts, pecans, etc]
* Trail mix 1/3 cup – you can create your own!
* 2 TBSP peanut butter with vegetables, fruit or 4 whole grain crackers
* PEANUT BUTTER DIP – heat 1/4 cup nut butter in a microwave proof bowl until soft.  Add 1/4 cup of  water.  Mix well with a fork. Use with vegetables or fresh fruit.
* Low fat cheese [1 ounce] with whole grain crackers [like low fat triscuit] & fruit/veggie
* Smoothie made with fruit and yogurt [and add some spinach for a boost!]
* 2/3 cup Yogurt, ½ cup berries, 2 TBSP slivered almonds
* Low fat cottage cheese [1/2 cup] with 1 pear diced, 1 TBSP pistachios
* Hard-boiled egg sliced on toast with ¼ of an avocado
* Hard-boiled egg, 1 ounce cheddar cheese, 1 apple sliced
* High protein/cereal bars – Look for at least 7 gms protein,3 gm fiber. Like Kashi, Luna, etc.
* Hummus [1/3 cup] with vegetables, fruit or whole grain pretzels
* ½ whole wheat pita, ½ cup sliced cucumbers, 2 TBSP hummus, 6 olives
* 1 cup of steamed edamame [soy beans] can be eaten warm or cold
* 3 cups of popcorn with 3 TBSP parmesan cheese sprinkled on top
* Small baked potato with salsa and 1 ounce reduced fat cheese or plain greek yogurt
* Banana split – ½ banana cut in 1/2, lengthwise topped with ½ cup frozen yogurt & 1 TBSP chopped nuts
* 1 corn tortilla with ¼ cup black beans and 1 TBSP salsa
* Tuna or salmon with relish and 6-8 whole grain crackers
* 1/2 sandwich with lean meat or nut butter
* 1 slice bread with 1 tablespoon of goat cheese with sprouts, tomato and a  dash of pepper
* 1 slice bread with ¼ avocado mashed, 2 slices tomato, 1 TBSP feta cheese, 2 torn basil leaves. Layer all
* Turkey and Breadstick Rollups - spread 1 tsp of honey mustard on one slice of low sodium deli turkey and wrap it around a sesame breadstick. You can actually eat two of these roll-ups and still come in around 100 calories.  OR wrap Turkey around a reduced fat cheeses stick
 

As many of you know, I broke my wrist last year.  At present, I have not returned to work.  In wellness, Andrea