Being overweight can increase your body’s demand for oxygen. COPD is a lung disease that causes a number of symptoms, including dyspnea (shortness of breath)and fatigue due to airway inflammation and narrowing. Almost as important as knowing what foods you should eat when you have COPD is knowing what foods you should avoid. COPD also causes symptoms that can make it hard for you to eat enough healthy foods. Vitamin C may also act as a bronchodilator and make it easier for air to flow through your lungs and airways. A healthful diet can help people with COPD to manage the condition. Ask family or friends to help with making meals. However, it's important to know that having too much garlic and onion in your diet can actually cause indigestion, especially if you have GERD. Onions and garlic are a staple in the kitchen and add a delicious, complex flavor to almost any dish. If you have COPD, you should avoid simple carbohydrates at all costs. Protein is important for people with COPD. If you're looking to add healthy carbohydrates to your diet, the ancient grains are a great place to start. In reality, however, eating well is difficult to do on a daily basis. They are also a great source of the antioxidants vitamin C and vitamin K, which may increase your resistance to infections and inflammation. Here is a great food to start your day, hot oatmeal. Plant-based fats like olive oil and vegetable oil have been associated with a variety of health benefits, including lowered cholesterol and a reduced risk for heart disease and type 2 diabetes. We also need vitamins and minerals that our bodies cannot produce. It’s important to make sure you eat enough of the foods that provide the energy, vitamins, and minerals your body needs. Not drinking enough water can sap your energy and leave you feeling weak and tired, and if you're outside in the heat it can be dangerous. There are many fruits, vegetables, and other foods that are rich in antioxidants, and it's thought that eating more of these foods can help your body restore a proper oxidant/antioxidant balance. Add chopped, high-protein foods (nuts, legumes/beans, poultry, meats, or cheese) to soups, casseroles, and vegetables. Make sure to eat onions and garlic (or any food, for that matter) in moderation, and keep an eye out for any ill effects. That's why you should avoid processed foods and anything packed with sugar, simple carbs, and unhealthy fats. Others say they get too tired to make meals. which can lead to increased COPD symptoms like breathlessness and wheezing. Peanut and almond butters are perfect for people with COPD who have limited energy and mobility. Leave a reply. Feeling bloated from swallowing air and not getting enough exercise can make you feel like not eating. You must also make sure you don’t eat too much of some foods. Quinoa, black rice, and other ancient grains are easy to prepare and great for digestion. That's mainly due to their high levels of antioxidants, fiber, and carotenoids, which are known for their anti-cancer properties. A high-fat diet allows your body to get the extra sustenance it needs to breathe without upsetting your nutrient balance. Combine healthy choices from across all food groups while paying attention to calories. COPD patients who need to lose weight should try to eat smaller portions of nutritious foods. Relax before and after meals. Eat your larger meals earlier in the day. When you know you should eat but are not hungry, eat some of your favorite foods. Calcium (cal-see-um) helps with lung function, muscle contraction and blood clotting. When cooking on the stove or adding any fats to your meals, try to use plant-based, unsaturated fats as much as possible. Good nutrition helps the body fight infections. This makes tofu a great option for people with COPD, for whom getting enough protein and magnesium is particularly important. This service (or one like it) can provide you with a nutritious, low-cost meal. The best way to lose weight and keep it off is to do it little by little. Eat more dark green veggies. Baby carrots are also inexpensive, and require literally no prep work at all! Here are some examples of healthy ancient grains: Whole grains like wheat breads and wheat pastas are an important part of any healthy diet, but they can be particularly important for people with COPD. It may keep your lungs from expanding as much as they should. You should try to use unsaturated fats, like vegetable oils, which are considered much healthier than saturated animal fats like butter and lard. How many calories a person needs each day depends on many things. They are a good source of protein too. Fresh, pre-chopped fruits from the supermarket can be expensive, and prepping your fruits and veggies can sap your energy and make you feel breathless. It's also best to cook your chicken by grilling it or baking it in the oven, that way you can avoid adding extra fats as you have to when preparing it by pan-frying or deep-frying. Dried fruits and vegetables do have slightly lowered levels of nutrients compared to fresh ones, but they still give you just as much fiber. That's why some doctors recommend that people with COPD counteract their elevated oxidant levels by increasing their dietary antioxidant intake. COPD forces you to pay extra attention to many aspects of your health, including diet and nutrition. Here are some examples of healthy legumes: Chicken is lean, inexpensive, and one of the best healthy sources of protein. A person with COPD needs an extra 430-720 calories a day, just to do the work of breathing! This causes a decrease in appetite. Sit upright and lean forward with your elbows on the table. Milk is a great source of calcium, protein, Vitamin D, and is also a healthy source of fat. Most people can get everything they need to be healthy by eating a varied, well-balanced diet, so don’t need to take a multivitamin tablet. hbspt.cta._relativeUrls=true;hbspt.cta.load(3306744, 'fa8abc2a-1e88-4fa3-82fd-1cb5b9ed43b2', {}); First of all, people with COPD should avoid eating foods that are known to cause inflammation. High Energy High Protein Diet. You shouldn't peel your apples, either; the majority of an apple's healthy nutrients are contained in the skin, so make sure you eat the peel as well as its sweet, crunchy flesh. The United States Department of Agriculture (USDA) 2015-2020 ChooseMyPlate guidance says a healthy diet is one that includes these 5 food groups: The proportion is shown in the image below: The 2019 Canadian government food guide has removed dairy from its “plate” adding low fat dairy to the protein group, focusing on Plant-based proteins and fats based on their association with lowered risk of heart disease, cancers, diabetes, and obesity and suggesting water as the beverage of choice. In fact, watercress topped their list as the most nutrient-dense of all the fruits and veggies you can eat. They can also help you put together a personalized nutrition plan to help set you on the right track. In order to know what a healthy diet is for you, first ask yourself: "Am I at a healthy body weight? That's why we're providing you with the following list of 21 healthy foods for COPD to help you get started. In many cases, cooking leafy greens makes them easier to digest and allows your body to absorb even more of their beneficial nutrients. High calorie high protein diet for copd. That's because, when you eat larger meals, it can put pressure on your lungs and diaphragm and make it more difficult to breathe. They are also a great source of vitamin A, vitamin K, and vitamin B6. However, some dried fruits and veggies contain tons of added sugar and salt, so make sure to check the label before you buy and opt for low-salt and low-sugar varieties. Healthy fats are perhaps the most important nutrients you should seek out if you have COPD. Maintaining a healthy weight is also a top health priority if you have COPD. If you let yourself get dehydrated, it can dry out and thicken the mucus in your lungs and airways. Research shows that, when you have COPD, eating too many carbohydrates increases the strain on your respiratory system and makes it more difficult to breathe. Adding plenty of these fats to your diet also makes hitting your caloric requirement easier, which can be difficult for people with COPD due to a decreased appetite and breathing problems. These cruciferous vegetables are full of a variety of vitamins and nutrients that are known for improving lung health and preventing cancer. There are many fruits, veggies, meats, and dairy products that are particularly rich in important vitamins, minerals, fatty acids, and other things your body needs to stay healthy with COPD. It can also put … See how a diet high in protein and low in fat affects your breathing. Calcium also plays an important role in keeping your bones strong, helping the immune system, and transporting nerve impulses. If you plan out your meals every week and make large batches, you'll reap the benefits of a healthy diet while spending less time and energy on shopping, prepping, and cooking. A single ½ cup serving of beans contains about 8 grams of protein, 8 grams of fiber, and at least 300 milligrams of potassium. The great thing about carrots is that they're cheap, plentiful, and incredibly easy to prepare, so they won't tax your time or energy. This is why most doctors recommend that people with COPD eat a diet that's high in fats and low in carbohydrates. (Avoid coconut oil and palm oil, because they contain a lot of saturated fat. Eating healthy meals full of lots of fruits, veggies, whole grains, and healthy fats is key for maintaining a healthy weight and keeping your body strong. Research shows that a diet that includes healthy helpings of garlic and onions can help stave off bacteria and fungi, largely due to a compound they contain called allicin which can reduce the risk of illness and infection. When you then look at a study on a high carbohydrate v high fat diet, you are left scratching your head. 16 th Edition Regina Qu’Appelle Health Region. You can even get flavored varieties, like chocolate and french vanilla, that can significantly improve their taste and make them more palatable. Try eating grilled or baked chicken along with rice, pastas, soups, and veggies. The main sources of protein are beans, peas, nuts, soy products (such as tofu, tempeh), eggs, dairy, fish, and animal meat. Take grains every day. Eat Smaller, More Frequent Meals that Are High in Calories. Mix a teaspoon of olive oil into hot foods. People with moderate to severe COPD can exercise effectively. High or low levels of potassium can cause an irregular heartbeat. These include their age, their disease condition, how much they exercise, and if they need to lose or gain weight. When we consider diet, we often think about calorie intake. Milk is an important part of a good diet. They are also a good source of complex carbohydrates and contain a lot of zinc, which research shows may improve COPD symptoms and increase levels of beneficial antioxidants. Instead of eating junk foods with empty calories, choose nutrient-dense, high-calorie foods like nuts and dairy. Rest before eating, but don’t lie down after meals. If you are underweight, you're likely to have worsened symptoms like weakness, fatigue, and shortness of breath. 4610 S. Ulster St. #150 For example, 1 oz. Living with a disease like COPD can make everyday tasks like eating more complicated. Do not add salt while making food or to food served at the table. High-fat foods are digested slowly, causing a feeling of bloating. Anxiety causes shortness of breath. High Calorie High Protein Diet For Copd And High Protein Diet 2400 Calories is best in online store. They are nutritious and delicious to eat raw and take little or no preparation, but they still contain enough calories and protein to help you stay strong and maintain a healthy BMI. Nice things high in calories, like a KitKat or Mars bars or even cakes. The fats in milk can leave a soft, filmy coating in your throat and mouth. This will keep you from having to prepare a meal. It may keep your lungs from expanding as much as they should. However, canned varieties are also notoriously cheap and they're a great choice if you need to conserve time and energy. Calcium is not easily absorbed. Nutrition and COPD – Dietary Considerations for Better Breathing . Eat pasta, mashed potatoes, thick soups, creamed soups, and casseroles. It’s rich in fiber, calcium, iron, and vitamin A. Every person's body produces antioxidants, which are molecules that neutralize oxidants and prevent them from doing harm. Whereas carbohydrates only provide 4-calories per gram, fat provides 9-calories. Research shows that people who have COPD experienced increased oxidative stress in their lungs and elsewhere in their bodies. Whole-grain carbohydrates, on the other hand, fill you up and provide energy for much longer because they take more time to digest. Eat six small meals each day instead of three big ones. They also contain high amounts of magnesium, which is extremely important for lung function and may even help prevent COPD exacerbations. What's more, quinoa and buckwheat are naturally gluten-free, which makes them a great option for people with Celiac disease or other gluten intolerances. Nice things high in calories I eat small meals regularly and snack a lot in between. 2009; 11(2): 54 Look for products with less than 140 mg sodium per serving or labeled "low sodium. However, research on antioxidants in foods is still ongoing, and researchers don't yet know if eating antioxidant-rich foods is a reliable way to combat oxidative stress. Keeping a healthy body weight supports your lungs as they work. All balanced diets should include hearty helpings of fruits and veggies every day. COPD Biomarker Qualification Consortium Thanks the FDA, COPD Foundation Position on Stem Cell Therapy, CONNECT Dissemination Capabilities Directory, Medical and Scientific Advisory Committee, https://doi.org/10.1186/s12890-020-01383-5, https://bmcpulmmed.biomedcentral.com/articles/10.1186/s12890-020-01383-5#citeasnd, A healthy (mostly plant-based) diet is associated with less depression in COPD. Many people with COPD have to eat extra calories every day to make up for the extra energy that their respiratory muscles use to breathe. Doctors often recommend that people with COPD forego traditional mealtimes and instead eat 4-5 smaller meals spaced throughout the day. A high-fat diet allows your body to get the extra sustenance it needs to breathe without upsetting your nutrient balance. This is important, but guidelines for calorie intake will change as your COPD progresses. People who suffer from the disease often have difficulty getting enough protein, which can cause their bodies to break down their own muscles and become weak. The literature on diet and COPD is limited but there are a few references you may wish to read: A healthy diet is primarily based on whole, unprocessed food, low in saturated fats, trans fats, cholesterol (koe-less-tur-all), salt, and added sugars. High-Calorie, High-Protein Diet Why Should I Eat This Way? Being overweight can increase your body’s demand for oxygen. Ask your health care provider or dietitian to help you plan what to eat and drink. Diuretics (die-you-reh-ticks) help you get rid of extra fluids, but sometimes also get rid of too much potassium from the body. This also causes weight loss. A diet rich in antioxidants (mostly fresh, hard fruits and some vegetables), has been recommended for COPD patients in Role of Diet in Chronic Obstructive Pulmonary Disease Prevention and Treatment (Scoditti et al. Ask your health care provider, if you are on continuous oxygen, if you should increase your flow rate during meals. Click Here for COVID-19 Information for the COPD Community: Updated January 19th! But are you spending enough time thinking about your diet? Use peanut butter in sandwiches and snacks. When the number of calories you are taking in is too few to meet your energy needs, your body breaks down fat and muscle. Magnesium might even help improve COPD symptoms by strengthening breathing muscles and preventing exacerbations. COPD patients have unique nutritional needs. Bowes & Church’s Food Values of Portions Commonly Used . Some studies show that diets high in carotenoid-containing foods like carrots may protect against heart disease and stroke. Potassium (poe-taa-see-um) is required for muscle contractions. Eat less fried, fatty food. Most doctors recommend that people with COPD eat foods with a lot of healthy fats, such as fish, nuts, and moderate amounts of dairy. Avoid low-fat or low-calorie food products. Here are some examples of healthy cold water fish: Nuts are high in calories, but they are also chock full of healthy protein and unsaturated fats. It is found in milk, yogurt, cottage cheese, and fat-free sherbets. Chocolate contains some magnesium. Check out “Meals on Wheels” in your community. It can also be caused by your COPD, and sometimes it is caused by eating too much salt. Drinking enough fluids is important for people with COPD. Many people with COPD take corticosteroid (kort-tee-coe-stair-royd) drugs. When picking out fresh fish at the store, you should opt for wild-caught varieties, which tend to be cleaner and higher in omega-3's. This reduces strain on the lungs, reduce COPD symptoms, and make it easier to breathe and exercise. The muscles used to breathe are weakened. That's why, as one final consideration before we get to the list of healthy foods you should eat for COPD, we want to emphasize the importance of talking to you doctor about diet and nutrition. It's particularly important for people with COPD to get enough protein to keep their bodies strong and prevent their muscles from wasting. We provide you a well-balanced 2,000-calorie diet listed below. Complex carbohydrates This page was reviewed on January 14, 2021 by the COPD Foundation Content Review and Evaluation Committee. But it is essential for someone with COPD. You may not have enough energy to shop or prepare meals. Vitamin C is a potent antioxidant and might help reduce respiratory symptoms like breathlessness and wheezing. Fish like tuna, mackerel, and salmon are known for having higher levels of mercury, and it's important to follow US guidelines and only eat high-mercury fish in moderation. One world renowned clinic gives a daily food intake for a COPD patient to be 2000 calories with a break up of macronutrients being 69% carbohydrates (356g), 19% protein (100g) and 12% fat (27g). Here are some examples of healthy cruciferous veggies: Citrus fruits like lemons, limes, and oranges are great for your lungs because they have lots of vitamin C and vitamin B6. Medical Reviewer: William C. Lloyd, MD, FACS Whole-grain cereals, breads, crackers, rice, or pasta are good choices. Nuts are also a great choice if you are underweight or want to prevent COPD-related weight and muscle loss. They're also a great addition to meals; try adding some extra nuts to salads, rice, meat dishes, and baked goods for an extra dose of healthy fat and protein. If you or someone you love has COPD, you might be concerned about diet and nutrition. Food is the fuel your body needs to perform all activities, including breathing. Top it with berries instead of sweeteners to keep the calorie count low. Even though just about everybody knows how important good nutrition is, many people still don't practice a healthy diet. Foods that can cause inflammation include high-sugar foods like soda and sweets as well as processed meats like sausage. in49 adult subjects after a 9OO-kcal high-fat diet (60 percent of calories from fat) and an isocaloric high­ CHO diet (50 percent of calories from COO), and found significantly higher RQ values occurring after If you are on a high-calorie diet, drinking a few servings of milk throughout the day can be a great way to meet your daily calorie and nutrient requirements. If you have COPD, it's especially important to understand what a proper diet looks like and how to incorporate healthy foods into your everyday life. Staying hydrated helps keep your mucus thin and flowing and keeps your airways clear. These drugs can speed up the loss of calcium in both men and women. Salmon, tuna, trout, cod, and anchovies are just a few examples of cold water fish that are high in omega-3. Vitamin D helps. Diet and Nutrition for Energy with COPD. While it's important to eat a lot of healthy fats when you have COPD, it's just as important to choose the right kinds. Patients with COPD have difficulty obtaining Dairy products such as milk, cheese, cream, and yogurt are rich in calcium to keep bones and teeth strong and healthy. In the early stages, your recommendations will focus on controlling the problems of being overweight. The general rule of thumb is about 1.2 to 1.7 grams per kilogram of protein daily or approximately 20% of total caloric intake. Tofu is a great alternative to other meats and proteins, and is relatively easy to prepare. It's important if you have COPD to drink about 2-3 liters of water per day to prevent dehydration. To understand how carbohydrates affect COPD, you have to first understand how your lungs process carbon dioxide. Both oranges and clementines are easy to peel and delicious on their own, or you can add them to yogurt, homemade smoothies, or fruit salads. Research shows that people with COPD have an excess amount of oxidants that throws off their body's delicate oxidant/antioxidant balance. For some, chewing, swallowing, and breathing all at the same time is just too much work. Feb 28, 2018 4:22:40 AM / by However, if your diet is restricted or limited in variety you might need to take a multivitamin or mineral tablet. We find these in the foods we eat. Use honey or date syrup for sweetening food and beverages. Now that you have a huge list of healthy foods and meals for COPD, all that's left is to actually put your knowledge into practice. However, it's till important to watch your fat intake so it doesn't become excessive, especially if you are at risk for heart disease. For more information about the relationship between medications, nutrients, and food, talk with your health care provider. Certain foods, large meals, and weight gain can actually make your symptoms worse, so you have to pay extra special attention to what you eat. Dark green vegetables are rich natural sources of magnesium. It can also increase your blood pressure and shortness of breath. It tastes great when seasoned with vinegar, soy, or citrus-based marinades, tossed in cornstarch, and then pan-seared on the stove. Water may be the best fluid for your health, but fruit juices, decaffeinated coffee, and tea are also good choices. Nuts are known for containing heart-healthy nutrients that can help protect your arteries and reduce your risk for heart disease. Omega-3's are a particularly healthy type of fat which is known to improve lung function, prevent heart disease, and reduce your risk for infection and inflammation. Dairy products, dark green leafy vegetables (broccoli, kale, cabbage and watercress), dried fruits, nuts, seeds, pulses (peas, beans and lentils) are all good sources of calcium. Do I weigh more than I should? Smoking dampens the appetite, so once I quit I did start to eat better and eat more, but the severity of my COPD means I burn a lot of calories just in my breathing. Dark chocolate is high in iron, copper, manganese, and magnesium, as well as beneficial antioxidants. These include soft drinks and foods that are fried, greasy … Just 100 grams of oranges or lemons (which equals about one small orange or one and a half lemons) contains a whopping 53 milligrams of vitamin C; that's 88 percent of the daily recommended value! It is also an important mineral that is involved in blood clotting, muscle contraction, and protein production. You may feel breathless while eating, have trouble … You use energy for all of your activities – from sleeping to exercising. Many people with COPD even have to eat special, high-calorie diets to make up for the strain that the disease puts on their bodies. Your body uses food for energy as part of a process called metabolism. The muscles used in breathing might require 10 times more calories than those of a person without COPD. Here are some examples of healthy vegetable oils: Cold water fish are a fantastic source of omega-3 fatty acids. Limit simple carbohydrates, including table sugar, candy, cake and regular soft drinks. Lemons and limes are great for cooking and are a delicious addition to marinades, soups, sauces, and dressings. This is not entirely true. COPD cannot be cured, but with the right treatment, you can control … If you don't get all the vitamins and nutrients you need, you can experience increased COPD symptoms and accelerate how quickly your disease gets worse. Good nutrition can help you have a better quality of life. Health Details: Include high-fiber foods — such as vegetables, fruits, cooked dried peas and beans (legumes), whole-grain cereals, pasta, and rice.Fiber is the indigestible part of plant food. If your doctor puts you on a high-calorie diet, it's important to fill in those extra calories with healthy, nutrient-packed foods. Eat 20 to 30 grams of fiber each day, from items such as bread, pasta, nuts, seeds, fruits and vegetables. Beans make a hearty and flavorful addition to just about any meal, and they're especially delicious in rice dishes, soups, and salads. Say Cheese But how do you tell saturated and unsaturated fats apart? Fluids keep you hydrated and prevent constipation. Research also shows that magnesium is important for your lungs and breathing muscles, which makes magnesium-rich foods a great choice for people with COPD. hbspt.cta._relativeUrls=true;hbspt.cta.load(3306744, '43b79c5e-6bd6-4f02-ac27-2d038d20c146', {}); Topics: Magnesium (mag-knee-zee-um) is the “fuel” that makes muscles work. As long as you don't have special dietary restrictions, you can use all the foods on this list to make a wide variety of healthy meals. Milk provides needed nutrients. Today’s Dietitian. Examples of dark, leafy greens include: spinach, leaf lettuce, romaine, kale, swiss chard, and collard greens. It also contains a lot of short-chain fatty acids, which improve digestion and are known to have potent anti-cancer and anti-inflammatory properties. Water is also an important safeguard against heat exhaustion and fatigue during the summer. Allacin's disease-fighting properties along with their great nutritional value makes garlic and onions a great choice for people who have COPD. Or am I 'just right?'". View ATI Questions.docx from GENERAL EDUCATION 101 at West Coast University. Chicken is a great daily staple because it's nutritious, extremely versatile, and relatively easy to prepare. Magnesium may also be found in whole grains, beans, peas, lentils, tofu, and some seafood. Do not eat when you are short of breath. It can also put extra stress on your muscles and joints, leading to pain and problems walking. Add flaxseed oil or olive oil to cottage cheese or non-dairy cream cheese with fruit. This means that carbs increase the burden on your lungs to expel the carbon dioxide waste. This list will introduce you to the nutrient content and health benefits of a wide variety of foods so you can better understand how to meet all your nutritional needs. Try adding protein powder or egg substitutes for more protein and added calories. 1,2,3. Dark green leafy vegetables are packed with antioxidants, carotenoids, and other nutrients that are great for your lungs and overall health. They are also packed with vitamin C, potassium, copper, and vitamins B1 and B6. Being overweight can be a serious problem, too. It may cause bloating. If you are underweight, eating smaller, more frequent meals that are higher in calories can help you meet your caloric needs more efficiently. However, you should always opt for nutritious, whole-grain versions of these foods instead of the less-healthy, processed white grains. It can also be harmful by not giving you important nutrients you would get in a balanced diet. Beans and legumes are also one of the most inexpensive sources of healthy protein, especially if you buy dried beans and cook them yourself. These cruciferous vegetables are full of a variety of vitamins and nutrients that are known for improving lung health and preventing cancer. High-calorie foods, such as nuts or nut butters, can help you increase your daily calorie intake, and are good sources of protein. Most doctors recommend that people with COPD get about 55% of their calories from fat. Read the sodium content on food labels. Carbohydrates, in particular, tend to produce a lot of carbon waste compared to other nutrients, like fat and protein. What kinds of foods should you eat to stay healthy, and what should you avoid? Here is a short list of problematic foods that you should cut out of your diet if you have COPD: Similar to sulfites, having too many nitrates in your diet can cause worsened COPD symptoms and exacerbations. In addition, the foods you eat can change a medication’s effectiveness. There are a variety of benefits when it comes to following nutritional recommendations in COPD. It's much easier to make healthy decisions when you know what's good for you and have a lot of options to choose from. A diet high in calories and protein, moderate in carbohydrate, and moderate to high in fat is recommended. Foods made from refined flours (like white bread) have 80 percent less magnesium than whole grain flours. Did you know that your diet can impact your breathing? Try adding them to salads, sauces, sandwiches, stir fries, and meat and potato dishes. 11 th Edition: 946- Pennington JAT. Avoid foods such as onions, cabbage, sauerkraut, broccoli, Brussels sprouts, and beer. Many people with COPD struggle with breathlessness, fatigue, and have trouble finding the energy to prepare food every day.However, you can significantly cut down the amount of time and effort you have to spend on your meals if you plan ahead and work smart. For example, one cup of spelt has about 7.5 grams of fiber and 10.7 grams of protein, while a cup of brown rice only has about 3.5 grams of fiber and 5 grams of protein.