Nutrition Questions: Balancing Diet, Fiber Intake, and Weight Loss

Questions about diet?

Hello, I apologize for the lengthy questions and descriptions.
In high school, I had a very picky diet primarily consisting of fast food (even with hamburgers, I only ate the meat, bread, and cheese).
I completely avoided vegetables except for dumplings, and I rarely ate fruits.
Aside from long-term constipation (once every five days), my height is 170 cm, and my weight gradually increased to around 80 kg (approximately since I was in high school).
Recently, I've started wanting to lose weight, so I began cycling on a stationary bike at a fitness center for 40-50 minutes daily and have started eating vegetables and fruits.
However, due to my habits, I usually wake up at 11 AM and only eat two meals a day, breakfast and dinner.
I found that dietary fiber intake should reach around 25 grams, which seems quite challenging to achieve.
I would like to ask a few questions:
First, regarding soy milk, I usually have a Chinese-style egg pancake for breakfast along with a cup of 400-500 ml of soy milk.
However, some people say that drinking soy milk too often can lead to kidney stones.
Is it problematic to consume this amount daily? Additionally, the Department of Health's information states that soy milk contains up to 3 grams of dietary fiber per 100 grams.
Is this true, or does it need to contain soy pulp to have that amount? For example, does a certain brand of high-fiber soy milk available in stores contain a significant amount of dietary fiber? I also checked information from Japan, which states that their soy milk contains only 0.2 grams of soluble fiber per 100 grams, which is much less than what is described in Taiwan, so I have some doubts.
Regarding my diet, aside from breakfast, my dinner usually consists of a plate of vegetables (about 150 grams), 1-2 bowls of white rice, about 50 grams of anchovies, and then pork or chicken, followed by a glass of milk and a banana.
It seems that this meal plan does not meet the recommended dietary fiber intake, and even if I exclude the soy milk, eating more vegetables in one meal still doesn't seem to make up for the 25 grams.
I would like to know if eating only two meals is sufficient, or should I maintain three meals? If two meals are enough, how can I supplement the necessary dietary fiber? Although I considered eating brown rice, my family does not like it.
I thought about having whole grain toast for breakfast with high-fiber soy milk.
Would this be sufficient for dietary fiber while only eating breakfast and dinner, or do you have other suggestions?
Lastly, if I want to lose weight, how long should I exercise each day? Is cycling on a stationary bike for about 50 minutes enough, or should I incorporate other exercises like jogging? Thank you for taking the time to read through this complex description and for helping me with my questions.

ar, 10~19 year old female. Ask Date: 2011/07/01

Dr. Cai Xiuwen reply Nutrition

Hello! Based on your height, your ideal weight is approximately 63.5 kg +/- 6 kg.
To achieve a daily intake of 25 grams of dietary fiber, you need to consume more than 300 grams of vegetables daily, along with two servings of fruit, and include whole grain staples such as brown rice and oats, which are high in fiber.

Regarding germinated rice, it actually does not contain a high amount of fiber because the outer high-fiber layer has been removed, leaving only the germ with limited fiber content.
Generally, commercially available soy milk is made by filtering out the soybean pulp, which contains most of the fiber.
Therefore, the fiber content varies; soy milk made with high-speed grinding does not filter out the pulp, resulting in a much higher fiber content.
Some commercially available high-fiber soy milks may have additional dietary fiber added, which increases their fiber content.
Based on your dietary habits, my recommendations are:
1.
For breakfast, consume whole grain toast or multigrain bread with lettuce, cucumber, or tomato, along with high-fiber soy milk.
2.
For dinner, aim to eat around 5 PM, including brown rice or multigrain rice, 150 grams of vegetables, and one serving of fruit.
3.
If you stay up late (around 8-9 PM), it’s best to have a snack such as oat milk or whole grain toast with vegetables or tomatoes, and a serving of fruit or vegetable juice to ensure adequate intake.
4.
Drink more than 2500 CC of water daily.
5.
For exercise, I recommend consulting a nutritionist at a weight loss clinic or nutrition consultation clinic to discuss your dietary concerns and receive tailored advice.
This information is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.
Wishing you good health!

Reply Date: 2011/07/01

More Info

Hello! Thank you for sharing your detailed concerns regarding your diet, fiber intake, and weight loss journey. It’s great to see that you are taking steps towards a healthier lifestyle by incorporating exercise and more nutritious foods into your diet. Let’s address your questions one by one.

1. Fiber Intake and Dietary Recommendations
You mentioned that you are aiming for a daily fiber intake of around 25 grams. This is a reasonable goal, as dietary fiber is essential for digestive health, helps maintain a healthy weight, and can lower the risk of chronic diseases. To achieve this, it’s important to include a variety of fiber-rich foods in your diet.
Given your current eating habits, it may be beneficial to consider the following:
- Increase Vegetable Intake: Aim to include a variety of vegetables in your meals. Leafy greens, broccoli, carrots, and bell peppers are all excellent sources of fiber. You could aim for at least 300 grams of vegetables daily.

- Fruits: Incorporate at least two servings of fruit each day. Apples, bananas, berries, and oranges are great options that are also high in fiber.

- Whole Grains: Instead of white rice, consider switching to brown rice, quinoa, or whole grain bread. These options are higher in fiber compared to their refined counterparts.

- Legumes: Beans, lentils, and chickpeas are not only high in fiber but also provide protein. Adding these to your meals can significantly boost your fiber intake.

2. Soy Milk and Fiber Content
Regarding your question about soy milk, it is true that traditional soy milk may contain some fiber, but the amount can vary significantly based on how it is processed. The fiber content you mentioned (3g per 100g) is plausible, especially if the soy milk is made with the soy pulp (okara) included. However, many commercial soy milks are filtered to remove the pulp, which reduces the fiber content.
If you are concerned about kidney stones, moderation is key. Drinking soy milk in reasonable amounts (like the 400-500 ml you mentioned) is generally safe for most people, but if you have a history of kidney stones, it may be worth discussing with a healthcare provider.

3. Meal Frequency and Composition
Eating only two meals a day can make it challenging to meet your nutritional needs, especially your fiber intake. While some people thrive on intermittent fasting or two-meal plans, it’s often beneficial to include a third meal or healthy snacks throughout the day to help maintain energy levels and nutrient intake.

If you prefer to stick to two meals, consider:
- Balanced Meals: Ensure each meal is balanced with protein, healthy fats, and plenty of fiber-rich carbohydrates. For example, your breakfast could include whole grain toast with avocado and a side of fruit.

- Healthy Snacks: If you find it hard to fit in enough fiber, consider healthy snacks like raw vegetables, nuts, or whole grain crackers between meals.

4. Exercise Recommendations
As for exercise, aiming for 40-50 minutes of indoor cycling is a great start! The general recommendation for weight loss is to engage in at least 150 minutes of moderate-intensity aerobic activity per week, which can be broken down into manageable sessions.
Incorporating strength training exercises at least twice a week can also be beneficial. This helps build muscle, which can increase your resting metabolic rate, aiding in weight loss. Activities like jogging, swimming, or even brisk walking can complement your cycling routine.

Conclusion
In summary, focus on increasing your fiber intake through a variety of fruits, vegetables, whole grains, and legumes. Consider adjusting your meal frequency to ensure you are meeting your nutritional needs, and maintain a consistent exercise routine that includes both aerobic and strength training activities.
If you have further questions or need personalized advice, consulting with a registered dietitian or nutritionist can provide tailored guidance based on your specific health needs and goals. Best of luck on your journey to better health!

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