Be Sure to Have 30-35 Grams of Fiber Daily

7102583091_746d99b373_zThese 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

Facts About Fiber

Fiber-Start Roughing It!

It’s White Bread and Whole Grain Too

Fiber Food Chart

Dietary fiber offers many health benefits. Here’s how to include more in your diet.

Photo credit.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s