Subscribe To This Site
XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines

Home
Contact Us
Ask Suzy
My Blog
Guest Blogger Form
The Basics Nutrition
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
Fiber
Healthy Eating Quizzes Basic Nutrition Quiz
Special Topics Food Supply
Weight Loss
Glycemic Index
Food Labels
Vegetarian
Vege Nutrition
Vege Tales
Recipes
Tips
Foods for Health Beans
Grains
Nuts & Seeds
Spices & Herbs
Superfoods
Chia Seed
Flax Seed
Turmeric
Healthy Food Shop
Small Bites of Healthy Eating Information Small Bites Home
Anorexia Nervosa
Bulimia Nervosa
Avoid Osteoporosis
Body Mass Index
Cancer Prevention
Childhood Obesity
Complete Proteins
Diet  for Aging
Eating Guidelines
Empty Calories
 Fiber Foods
Food Additives
Food Label Terms
Food Poisoning
Good Carbs
Healthy Diet Benefits
Healthy Cooking
Healthy Grilling Tips
How to Avoid GMO's
Healthy Liver Diet
Indigestion
Low Glycemic Foods
Lower Cholesterol
Meatless Proteins
Magnesium Foods
Metabolic Syndrome
MUFAS
Names for MSG
Names for Sugar
Nutrition Facts
Organic Food
Osteoporosis Risk
Pesticides in Food
Protein Functions
Recovery Diet
Safe Temps
Trans Fat Foods
Weight Loss Tips
Specific Vitamins Vitamin A
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic Acid
Vitamin B6
Biotin
Folic Acid
Vitamin B12
Choline
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Specific Minerals Calcium
Chromium
Chloride
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium
Sulfate
Zinc
Etc. About Me
Glossary
My Favorite Sites
Blog Archive
Links to Articles
Privacy Statement
Terms of  Use
More Topics 10 Healthy Tips
What are Carbs?
Breast Cancer
BMI Calculator
Super Foods
Benefits
Raw Eggs Danger
Trans Fats
Fatty Foods
Grilling Safety
Complete Protein
Good Carbs
Carbohydrate Foods
Chia Seeds
Glycemic Index Diet
Lower Cholesterol
Nutrition Tips
Eating Well
Food Label Parts
Monounsaturated Fat
Healthy Weight Loss
Outdoor Grilling
Pyridoxine
MSG
Salmonella
GMO
Food Tips
Healthy Eating Guide
Breakfast Food
Vegetarian Protein
Foodborne Illness
Nutritional Foods
Protein Foods
Protein Requirement
Green Potatoes
Protein Deficiency
Other Links
 

Fiber Foods
3 Grams at a Time

Fiber Foods

For a number of years, the term “fiber” has been the watchword for many healthy eating campaigns. It used to be called “roughage,” but that term has mostly gone out of style. Whatever you call it, fiber is a very necessary part of any healthy eating lifestyle.

Adults generally need about 25-30 grams of fiber each day. Children need less, depending on age. A rule of thumb for determining the amount of fiber a child needs is “age-plus-five,” meaning add five to the child’s age to determine the amount of fiber they need. (i.e. an eight-year-old would need about 13 grams of fiber [8+5] each day.)

Check the Label

You will need to check the labels of the foods you buy to see how much fiber there is in a serving, and then be aware of how many servings you eat. However, if you eat a lot of fresh, whole foods, you will probably get enough fiber without doing the math.

Here is a list of food servings that have about 3 grams of fiber. If you make 8 or 9 choices from this list each day, you will be assured of getting enough fiber in your diet. This means that if you eat three meals a day, you will need about three selections for each meal. If you add a couple of snacks you will only need 2-3 selections plus 1-2 with each snack.

Click here for a printable copy of this Fiber Foods list.

Food Servings with 3 grams of Fiber

Fruits with about 3 grams of fiber

One medium apple with the peel

One quarter of a fresh avocado (no peel)

One fresh, whole banana (no peel)

3/4 cup fresh blueberries

1/4 cup cantaloupe

3/4 cup sweet cherries

1/2 cup raw chopped cranberries

3/4 grapefruit (no peel)

1-1/2 cups grapes

1 medium orange(no peel)

1/2 fresh pear

1-1/2 cups raw pineapple(no peel)

6 dried prunes

1/4 cup raisins

1/2 cup fresh raspberries

1-1/2 cups fresh strawberries


Vegetables and Legumes with about 3 grams of fiber

1/2 artichoke(boiled)

1/3-cup artichoke hearts(boiled)

3/4 cup asparagus

3/4 cup green beans

1/4 cup cooked kidney beans, black beans or navy beans

3/4 cups beets (boiled, sliced)

1-1/2 cups raw broccoli

1/2 cup broccoli (boiled, chopped)

3/4 cup Brussels sprouts (cooked)

3/4 cup cabbage (raw, shredded)

1/4 cup carrots (raw or cooked)

3/4 cup cooked cauliflower

3/4 cup diced celery

3/4 cup corn

1/4 cup cooked lentils

1-1/2 cups Romaine lettuce

3 cups iceberg lettuce

3/4 cups mushrooms(cooked) 1/4 cup onions (raw)

1/2 cup green peas (cooked)

1 baked medium baked potato with skin (3 without skin)

1/3-cup sauerkraut

1/2 cup winter squash (baked)

1/2 cup sweet potato (baked, peeled)

1 large ripe tomato

15 cherry tomatoes

3/4 cups turnips(cooked)


Grains with about 3 grams of fiber

br> 1 slice whole-wheat bread

1/2 whole-grain bagel

1 whole-wheat English muffin

1/2 cup cooked barley

1/3 cup cooked bulgur

3/4 cups cooked brown rice

1/3 cup dry cornmeal

2 T. dark rye flour

3 T. wheat germ

1/4 cup whole-wheat flour

3/4 cup cooked oatmeal

1/2 cup cooked whole wheat or tri-color pasta

3 cups air-popped popcorn


Nuts and seeds with about 3 grams of fiber

3 T. almonds

1/4 cup Brazil nuts

3/4 cups cashew

1 T. flax seed

2 T. hazelnuts (filberts)

1/4 cup Macadamia nuts

1/4 cup peanuts

1/4 cup pecans

1/4 cup pistachios

6 T. pumpkin seeds

3 T. sesame seeds

1/4 cup sunflower seeds

6 T. walnuts

Click here to go from Fiber Foods List page to Healthy Eating Support home page.


How to Use This Site

BOOKMARK this site or add it to your Favorites.

Become an informed eater by clicking on the NUTRITION button and reading the general information there.

Check back whenever you have a question about your diet, meal planning, nutrition, specific foods or any healthy eating issues. Use the SITE SEARCH function to track down your particular concern.

Try some of the free recipes available on the site by clicking on the RECIPES button.

E-mail me if you can’t find what you are looking for, if you feel that any of the information on the site is not accurate, or just to say hello!

Click here to e-mail me.

Fiber Foods Fiber Foods



footer for fiber foods page