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Dietary Fiber Content of Common Foods WHAT IS DIETARY FIBER? Dietary fiber is found only in plant foods. Good sources of dietary fiber include whole grains, vegetables, fruit, nuts and seeds. However, meat, fish, poultry, eggs, dairy products, fats, oils and sugar contain no dietary fiber. WHY SHOULD WE INCLUDE DIETARY FIBER IN OUR DIETS? Dietary fiber increase stool bulk, softens stools, and stimulates the healthy movement of food through the digestive tract. Consuming high fiber foods helps prevent and treat constipation. In addition, dietary fiber can play an important role in the prevention or treatment of: obesity, diabetes, cardiovascular disease, colon cancer, diverticular disease and irritable bowel syndrome. HOW MUCH DIETARY FIBER SHOULD WE CONSUME EACH DAY? 25 - 30 grams/day for the healthy adult. The average American consumes between 6 grams/day well below the current recommendations. CAN PROBLEMS ARISE FROM EATING TOO MUCH DIETARY FIBER? Yes. Dietary fiber, if increased suddenly, can cause gas, diarrhea and bloating. It should be added gradually, allowing time for your body to adjust to the extra fiber. For example, begin by increasing your fiber intake to 10grams/day; allow a few days for adjustment, and then increase it by 5 grams/day. Repeat this until you reach your goal of 25-30grams. As you add fiber to your diet, it is very important to drink plenty of fluids, at least eight glasses of water each day. Grain Products Bread, White Bread, Whole Wheat Bread, Arrow Wheat Double Fiber Rice, Brown Spaghetti, Whole Wheat Amount 1 slice 1 slice 1 slice 1 c. 1 c. Fiber (g) 0 2 6 3 4 Calories 70 70 70 220 200 Breakfast Cereals All-Bran TM Fiber One TM Frosted Mini Wheats TM Granola TM Kashi Go Lean Crunch TM Oatmeal TM Raisin Bran TM Wheaties TM Amount ½ c. ½ c. ½ c. ¼ c. 1 c. 1 c. 1 c. 1 c. Fiber (g) 15 14 3 3-6 8 3 7 3 Calories 105 60 120 220 190 140 160 110 Bars All Bran Fiber Bar TM Fiber One Bar TM Kellogg’s Fiber Plus Bar TM Kashi Go Lean Bar TM Amount 1 1 1 1 Fiber (g) 10 9 7 6 Calories 120 140 120 190 Crackers All Bran Crackers TM Saltines TM Triscuits TM Wheat Thins TM Amount 18 crackers 8 crackers 7 crackers 16 crackers Fiber (g) 5 0 4 2 Calories 130 100 140 140 Nuts and Seeds Almonds Cashews Peanuts Peanut butter Popcorn with oil Amount 1 oz (22 nuts) 1 oz (18 nuts) 1 oz 2 Tbsp 2 ½ c. Fiber (g) 3 2 2 2 3 Calories 175 160 180 190 140 Fruit Apple with skin Banana Cantelope Grapes Peach (with skin) Pear (with skin) Strawberries Amount 1 medium 1 medium 1 c. 1 c. 1 medium 1 medium 1 c. Vegetables Broccoli (raw) Carrot (raw) Celery (raw) Corn Green Beans Lettuce Potato with skin Spinach (cooked) Tomato Amount ½ c. 1 medium 1 stalk ½ c. ½ c. 1 c. 1 large ½ c. 1 medium Fiber (g) 1 2 1 2 2 0 8 2 2 Calories 12 31 6 70 23 10 310 20 25 Legumes Baked Beans Black Beans Lentils Lima Beans Amount (cup) 1 1 1 1 Fiber (g) 6-10 7 8 13 Calories 250 230 220 220 Fiber (g) 3 2 1 1 4 2 4 Calories 80 100 60 115 40 100 50 EXAMPLE OF A HIGH FIBER MEAL PLAN Breakfast Lunch Dinner Snacks 1 cup Kashi Go Lean, 1 cup milk, 1 cup strawberries 2 slice whole wheat bread, 2 oz turkey w/ sprouts and tomato, 1 apple, 1 cup yogurt with fruit, celery sticks with peanut butter 1 chicken breast, 1 cup brown rice, ½ cup broccoli, 1 whole wheat roll 3 cups popcorn, fiber one bar, fruit, fig newtons