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[fitscientist]

Easy Energy Balls

2 cups Old Fashioned rolled oats

½ cup creamy peanut butter (no sugar added, or any nut butter or sunflower butter for nut free)

⅓ cup honey (or agave syrup for vegan) OR 2 spoonfuls of Truvia Monk Fruit Spoonable Jar

¼ teaspoon kosher salt

¼ teaspoon cinnamon

¼ cup vanilla or chocolate protein powder (optional; we use this one)*

3 tablespoons mini chocolate chips

Mix all ingredients together in a bowl. Freeze the bowl for 5 minutes. 

Roll the dough into 20 small balls, pressing the dough together with your hands. We used a 1 1/2-inch cookie scoop (#40) to make uniform balls. You can also make smaller balls if desired. (If the texture of your nut butter makes the dough very dry, add a little more honey or a few tablespoons milk of choice until you can press it together into a ball shape.) Refrigerate for up to 2 weeks. Enjoy!

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Girls with Muscles

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Alyson Taylor

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Erin Mia James 🇦🇺

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Fitness influencer Derrick Henry shows off his big wood

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[fitscientist]

Understanding FDA Guidance: "Excellent Source of Fiber" and "Good Source of Fiber"

Welcome to fitscientist! I'm a food scientist irl and I see a lot of misconceptions about packaging claims out there - I'm trying to be more active on my tumblr (instead of just reblogging/queuing pretty pictures - which obviously I will continue to do!!) and I'd like to share my expertise with you all so we're all more knowledgeable about food labeling, packaging, and more - especially as we are all on our fitness journies together :) The more you know!

Today, we'll be discussing the FDA's guidance on "Excellent Source of Fiber" and "Good Source of Fiber" claims found on food packaging. Understanding these claims can help you make informed choices when selecting products that contribute to your daily fiber intake. Let's dive in!

FDA Guidance on "Excellent Source of Fiber" and "Good Source of Fiber"

The FDA has established specific criteria for food manufacturers to use the terms "Excellent Source of Fiber" and "Good Source of Fiber" on their packaging. These claims are intended to inform consumers about the fiber content of a particular food product.

Here's a breakdown of the FDA's guidance:

1. "Excellent Source of Fiber": - To make an "Excellent Source of Fiber" claim, a food product must contain at least 20% of the Daily Value (DV) for fiber per serving. - The DV for fiber is 28 grams per day based on a 2,000 calorie diet. - Therefore, a food item must contain at least 5.6 grams of fiber per serving to qualify as an "Excellent Source of Fiber."

2. "Good Source of Fiber": - To make a "Good Source of Fiber" claim, a food product must contain at least 10% of the DV for fiber per serving. - This means the food item should contain at least 2.8 grams of fiber per serving.

It's important to note that these claims are based on the fiber content per serving of the food product. Different products may have varying serving sizes, so it's crucial to check the serving size stated on the packaging to accurately gauge the fiber content you'll be consuming. Why Fiber is Important (as covered in a previous post, but a reminder on why fiber is important for our health!): - Fiber aids in digestion, promoting regular bowel movements and preventing constipation. - It helps control appetite by keeping us feeling full for longer periods, which can support weight management goals. - Fiber plays a role in regulating blood sugar levels, making it beneficial for individuals with diabetes or those aiming for stable energy levels. - A high-fiber diet has been linked to a reduced risk of heart disease and improved cardiovascular health. When shopping for food products, the "Excellent Source of Fiber" and "Good Source of Fiber" claims can be helpful indicators of a product's fiber content. By understanding the FDA's guidance, you can make informed choices to meet your daily fiber needs. Remember to check the serving size and consider incorporating a variety of fiber-rich foods into your diet for optimal health benefits. Stay nourished and enjoy a fiber-filled lifestyle! Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice nor guidance for front-of-pack labeling claims. Please consult with a healthcare professional or registered dietitian for personalized dietary recommendations, and consult with a regulatory professional for guidance on product content or other claims for your own products.

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Erin Mia James 🇦🇺

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Mavi Goia

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Raphaella Araujo 🇧🇷

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