Oct 8 • 🎯 Accountability Check-ins
🧠 Wednesday Day 3 — Own Your Nutrition Choices & Fuel Up on Fiber
We’re three days into the Fall Reset Challenge, and you’ve already built momentum with more balanced plates and mindful choices.
Some of you are nailing your fiber goals: you’re getting those fruits, veggies, and whole grains in daily. Keep it up.
For others, it’s clear this is still a work-in-progress...maybe you’re getting some fruit or a few veggies, but not enough to really move the needle. That’s okay as today is about learning how to make it easier.
Fiber is key for staying full, controlling calories, supporting digestion, and keeping your energy steady all day. Most people fall short simply because they don’t have easy “go-to” foods, so here are a few options to help you build your plate:
🍎 Fruits:
- Raspberries (8 g per cup)
- Pears (6 g per medium)
- Apples (4 g per medium)
- Bananas (3 g per medium)
- Oranges (3 g per medium)
🥕 Vegetables:
- Broccoli (5 g per cup)
- Brussels sprouts (4 g per cup)
- Carrots (3 g per cup)
- Sweet potatoes (4 g per medium)
- Cauliflower (3 g per cup)
🫘 Beans & Legumes:
- Lentils (15 g per cup cooked)
- Black beans (15 g per cup cooked)
- Chickpeas (12 g per cup cooked)
- Kidney beans (11 g per cup cooked)
- Edamame (8 g per cup shelled)
🌾 Whole Grains:
- Oats (4 g per ½ cup dry)
- Quinoa (5 g per cup cooked)
- Brown rice (3 g per cup cooked)
- Whole-grain bread (2–3 g per slice)
- Barley (6 g per cup cooked)
🥜 Nuts & Seeds:
- Chia seeds (10 g per oz)
- Flax seeds (8 g per oz)
- Almonds (4 g per oz)
- Pistachios (3 g per oz)
- Pumpkin seeds (2 g per oz)
Drop your:
📸 Meal photo(s) — make sure at least one includes a solid fiber source from the lists above.
👣 Step count (8 K weekday / 5 K weekend floor)
📝 Reflection: Which of these fiber sources could you realistically add into your meals this week — and how will you do it?
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🧠 Wednesday Day 3 — Own Your Nutrition Choices & Fuel Up on Fiber
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