Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Worried you aren’t getting enough fiber?

on January 23, 2012

We should all aim for 25-30 grams a day. Most people don’t even get HALF that amount daily. Fiber helps keep you full and aids in weight control. It helps control blood sugar and reduce cholesterol levels. Fiber also shows to reduce the risk of heart disease, cancer and promotes regularity. Whole what bread, multigrain wraps, whole grain pasta,vegetables, oatmeal, flax seed, legumes and beans are a few ways to get healthy fiber in your diet. Read your labels and check to see how much dietary fiber is in your food.

The picture isn’t great but here is a delicious smoothie that has over 30% your daily recommended allowance for fiber! It’s super easy to make and really delicious.  The greek yogurt also adds protein too which helps keep you full.  It’s a perfect breakfast (even if it’s freezing outside!!)


1 cup Nonfat Greek Strained Yogurt (I use Fage 0% plain, but you can also use vanilla)
1/2 cup frozen berries (I used raspberries as you can tell by the pretty pink color)
1/2 cup skim milk (Almond, soy or whatever milk you choose)
1/2 banana
2 TBSP Flaxseed, ground

Place all of the ingredients in blender and VOILA….You have a yummy, healthy, fiber filled smoothie!!

Nutrition Facts
Serving Size 516 g (1 smoothie)
Amount Per Serving
Calories 350  Calories from Fat 58
% Daily Value*
Total Fat 6.5g  10%
Saturated Fat 0.6g  3%
Trans Fat 0.0g
Cholesterol 2mg  1%
Sodium 141mg  6%
Total Carbohydrates 41.4g  14%
Dietary Fiber 7.9g  32%
Sugars 27.9g
Protein 30.8g
Vitamin A 7% • Vitamin C 34%
Calcium 45% • Iron 7%
(*Nutrition Facts from


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