Guest guest Posted July 9, 2004 Report Share Posted July 9, 2004 Thanks betty ;-) How To Bulk Up On Fiber All Miavita Features The best way to increase your fiber intake in a healthy way is to choose more minimally processed whole foods: whole grains over refined, whole fruit over juices. Breakfast is the best place to start. The best cereal isn't necessarily the one with the highest fiber count, though. You'll also want one that uses whole grains and little sugar, is fat-free or low in fat, and is moderate in sodium. You may get 5 grams or more of fiber per serving. What does it take to increase fiber intake from 10 or 15 grams to the desired 25 to 35 grams? Not as much as you think! Several smart choices throughout the day will deliver the goods. Eating whole food sources of fiber is always a good idea, but it may take your body a few weeks to get used to the extra fiber. So increase your intake gradually, or you'll feel bloated and gassy. In addition, fiber absorbs water, so you'll need to drink at least six to eight 8-oz. glasses each day. The following charts demonstrate how easy it can be to eat more high-fiber foods. A few simple foods choices can make a big difference in your fiber intake. Here's how the choices you make for breakfast, lunch and dinner can impact your daily fiber intake. What You AteFiberA Better ChoiceFiber BREAKFAST Puffed rice cereal, 1 serving 1g Whole grain cereal, one serving 5g Skim milk, half cup 0g Soy milk, half cup 3g Apple, diced 4g LUNCH Grilled chicken breast, 4 ounces0gBlack bean soup, one cup5g on two slices, white bread 2g with two slices, whole wheat bread 3g DINNER Hamburger 0g Vegetarian burger 3g on a white bun 1g on whole wheat bun 3g French fries (3 ounces: 250 calories) 2g Baked potato w/skin (8 ounces: 250 calories) 5g Cole slaw, half cup 1g Steamed broccoli, three-quarters of a cup 3g Total7g 35g Fiber in Foods FOODFIBER (GRAMS) FRUITS Apple (with skin) 4g Pear (with skin) 4g Raspberries, 1/2 cup 4g Orange 3g Banana 3g Blueberries, 1/2 cup 2g Grapefruit, 1/2 2g Grapes, 1 cup 2g Peach (with skin) 2g Strawberries, 1/2 cup 2g VEGETABLES Potato, baked with skin 5g Peas, 1/2 cup cooked (frozen) 4g Brussels sprouts, 1/2 cup cooked 3g Carrots, 1/2 cup cooked 3g Spinach, 1/2 cup cooked 3g Sweet potato, baked with skin 3g Broccoli, 1/2 cup cooked, chopped 2g Cauliflower, 1/2 cup cooked 2g Corn, 1/2 cup cooked 2g Green beans, 1/2 cup cooked 2g Iceberg lettuce, 1 cup shredded 1g GRAINS & BEANS Black beans, 1/2 cup 8g Lentils, 1/2 cup 8g Kidney beans, 1/2 cup 7g Lima beans, 1/2 cup 6g Chickpeas, 1/2 cup 5g Oatmeal, 1 cup cooked 4g Wheat germ, 1/4 cup 4g Bran Muffin, 1 medium3g Bread, 1 slice, whole wheat 2g Popcorn, 3 cups air-popped 2g Rice, 1 cup cooked, brown 2g Marilyn Moderator for Diabetic_Recipes dnevessr@... Opinions expressed are solely my own and should not be mistaken for Professional advice. Quote Link to comment Share on other sites More sharing options...
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