137 Fiber Check

Our goal for dietary fiber is 40 grams a day (or more). It is pretty easy to see how much you are eating by simply listing all the food you eat in a given day and then list the amount of fiber each food contains. If you have eaten a packaged food with a nutrition label use that information.

 

Here is a quick look at fiber content:

 

Food

Serving Amount

Grams of Fiber

Beans

½ cup

7

Soy milk

1 cup

3

 

 

 

Vegetables

1 cup

4

Lettuce

1 cup

2

Potato with skin

 

4

Potato – no skin

 

2

 

 

 

Fruit

Medium piece

3

 

 

 

White bread, bagel, etc

1 piece

1

Whole grain breads

1 slice

2

Whole grain pasta

1 cup

2

White rice

1 cup

1

Brown rice

1 cup

3

Cooked oatmeal

1 cup

4

Dry cereals

1 cup

3

Processed cereals

1 cup

1

 

 

 

Meat, cheese, dairy, eggs

 

0

 

If you want to be more exact about the amount of fiber you eat you can go to a website called: “caloriecount.about.com/”.  You can search for a food and see a nutrition label for it. (If you cannot find the website, please let me know and I will send you the link.)

 

Now that you have determined your score for the day, here is what it means:

 

  • Less than 20 – you need more fiber

 

  • 20-39 – this is better than most people but adding more fiber will cut your calorie intake

 

  • 40 or more – congratulations! this is the goal

 

Fiber is really wonderful. Not only does it help us control appetite, continue to keep things moving (you know what I mean), but it reduces the risk of degenerative disease.  Wow! You can’t beat that for positive side effects. So… what’s for lunch?

 

Choose Well

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