Parking slot by The Wandering Angel
These are the foods I eat for the daily fiber we all need of 25-30 grams. Be sure to add the calories of the foods that you choose.
Sweet potatoes, 2 cups, 12 grams
Apple, 3.5 grams with skin
Pepperidge Farm 12 grain bread, 3 grams
Banana (medium), 2 grams
My Greek Salad (red peppers, cucumbers, red onions, Feta cheese,
black olives), 4 grams (2 cups)
Kidney beans (1/2 cup), 7.3 grams
Lima beans (1/2 cup), 4.5 grams
Spaghetti (whole wheat), 3.9 grams
Broccoli (1/2 cup), 2.3 grams
Corn (1 ear), 5 grams
Baked potato (medium), 3.8 grams
Baked beans (1/2 cup), 5 grams
You: The Owner’s Manual (one of the books in the Changemaker Library) lists the following foods with fiber count for each:
apple (3.5 grams—eat with skin)
banana (2 grams)
orange (1.2 grams)
sweet potato (1/2 cup-3 grams)
kidney beans (1/2 cup cooked-7.3 grams)
lima beans (1/2 cup cooked-4.9 grams)
brown rice (1/2 cup-2.4 grams)
whole wheat spaghetti (1 cup-3.9 grams)
figs (3 medium-5.3 grams, and
broccoli (1/2 cup-2.3 grams.
The authors recommend snacking on dried fruit, such as apricots, figs, prunes, or raisins, for nutrition and fiber.
USDA (United States Department of Agriculture) includes the following links for fiber:
Dietary Fiber: An Essential Part of a Healthy Diet
It’s White Bread and Whole Grain Too
More links for fiber:
The truth about fiber diets and low calorie diets
Dietary fiber offers many health benefits. Here’s how to include more in your diet.
