How are you doing with fiber? The National Cancer
Institute recommends that you increase the amount of fiber in your
diet to 20-30 grams of fiber a day. Fiber is found in fruits,
vegetables, whole grains, cereals, dried beans, and peas. When
shopping, read the food label. Foods that are high infiber contain 5
or more grams of fiber in a serving. Foods that are good sources of
fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition
Facts section of the food label to campare the dietary fiber content
of products before you buy foods. Compare serving sizes when comparing
dietary fiber content of foods.
Here's how quickly some simple food choices within a day can add
up to at least 20 grams of fiber.
Breakfast choices: 1 oz bran flake
cereal.............................4.0 1 medium
banana....................................2.4 6 oz orange
juice..................................0.5 Lunch
choices: 1 sandwich (2 slices whole wheat
bread)............3.0 2 cookies (fig
bars)...............................2.0 1 large pear, with
skin............................6.2 Dinner
choices: spaghetti (1 cup
pasta)............................1.1 1 3/4 cup salad (mixed
greens with carrots, broccoli, and kidney
beans.........................7.1 Total.............................................26.3 |