25 Grams Looks Delicious!

These simple meals add up to 27 grams of fiber. Check out the recipes below for more tasty, fiber-filled meals and snacks.

Nutrient information calculated via Cronometer.

Go Red for Women offers heart-healthy eating tips.

The Dietary Guidelines for Americans, 2020-2025 provides advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease. This edition of the Dietary Guidelines is the first to provide guidance for healthy dietary patterns by life stage, from birth through older adulthood, including women who are pregnant or lactating.

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day or 14 grams for every 1,000 calories. Source: EatRight.Org

Additional References:

American Heart Association. (2023). The facts about women and heart disease. Go Red for Women. https://www.goredforwomen.org/en/about-heart-disease-in-women/facts

U.S. Department for Health and Human Services. (2021, February 17). Healthy eating and women. OASH: Office on Women’s Health. https://www.womenshealth.gov/healthy- eating/healthy-eating-and-women

U.S. Department of Health and Human Services (HHS) & Office of Disease Prevention and Health Promotion (OSHA). (n.d.). Improve cardiovascular health in adults – HDS – 01: Data methodology and measurements. Healthy People 2030. Retrieved April 11, 2023, from https://health.gov/healthypeople/objectives-and-data/browse-objectives/heart-disease-and-stroke/improve-cardiovascular-health-adults-hds-01/data-methodology

Brandt, E. (2023, March 7). 2023 Honda civic review. Kelley Blue Book. https://www.kbb.com/honda/civic/

Centers for Disease Control and Prevention (CDC) (2023, February 21). Heart disease: Women and heart disease. CDC. https://www.cdc.gov/heartdisease/women.htm

Centers for Disease Control and Prevention (CDC) (n.d.). Interactive atlas of heart disease and stroke. CDC. https://nccd.cdc.gov/DHDSPAtlas/Default.aspx?state=MN

Centers for Disease Control and Prevention, Office of the Associate Director for Policy and Strategy. (2021, August 17). Health topics: Heart disease and heart attack. CDC. https://www.cdc.gov/policy/polaris/healthtopics/heartdisease/index.html

Cleveland Clinic. (2019, April 15). Improving your health with fiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber

McRae, M. P. (2017). Dietary fiber is beneficial for the prevention of cardiovascular disease: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 16(4), 289–299. https://doi.org/10.1016/j.jcm.2017.05.005

Min, S. H., Docherty, S. L., Im, E.-O., & Yang, Q. (2022). Identification of symptom clusters among midlife menopausal women with metabolic syndrome. Western Journal of Nursing Research, 44(9), 838–853. https://doi.org/10.1177/01939459211018824 

Minnesota Department of Health. (2023, February 13). Measure: Heart disease death rate. Minnesota Department of Health. https://www.health.state.mn.us/diseases/cardiovascular/cardio-dashboard/heartdeathr.html

Seguin, R. A., Paul, L., Folta, S. C., Nelson, M. E., Strogatz, D., Graham, M. L., Diffenderfer, A., Eldridge, G., & Parry, S. A. (2018). Strong hearts, healthy communities: A community‐based randomized trial for rural women. Obesity, 26(5), 845–853. https://doi.org/10.1002/oby.22158

Trøseid, M., Andersen, G. Ø., Broch, K., & Hov, J. R. (2020). The gut microbiome in coronary artery disease and heart failure: Current knowledge and future directions. EBioMedicine, 52, 102649–102649. https://doi.org/10.1016/j.ebiom.2020.102649

United States Census Bureau. (n. d). Italy. United States Census Bureau. https://www.census.gov/popclock/world/it

U.S. Department of Agriculture, Agricultural Research Service. (2020). Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES 2017-2018. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/1718/Table_1_NIN_GEN_17.pdf

Woodward, M. (2019). Cardiovascular disease and the female disadvantage. International Journal of Environmental Research and Public Health, 16(7), 1165. https://doi.org/10.3390/ijerph16071165

Zhang, F., Fan, D., Huang, J., & Zuo, T. (2022). The gut microbiome: Linking dietary fiber to inflammatory diseases. Medicine in Microecology, 14, 100070–. https://doi.org/10.1016/j.medmic.2022.100070