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Banana

1 medium

2.8

0.57

108

Blueberries

_ cup

2.0

0.58

40

Peach

1 medium

1.9

0.86

40

Raisins

1.5 oz box

1.7

0.22

129

Grapes

1 cup

1.6

0.10

113

Cherries

1 cup

1.6

0.60

51

Grapefruit

Half

1.4

1.05

40

Collard greens

1 cup frozen

4.8

2.39

61

Carrot

1 cup raw

4.0

1.13

55

String beans

1 cup raw

3.8

1.54

44

Brussels sprouts

1 cup raw

3.3

1.67

38

Cauliflower

1 cup raw

2.4

2.

25

Broccoli

1 cup raw

2.6

2.0

20

Romaine lettuce

1 cup raw

1.0

0.45

24

CALORIES

FRUIT/

SERVING SIZE

FIBER

SOLUBLE FIBER

VEGETABLE

(grams)

(grams)

ARE YOU GETTING YOUR DAILY FIBER NEEDS?

Reflect on yesterday to calculate your fiber intake.

1. Multiply total number of servings of fruit and vegetables per day by 1.5 grams of fiber. Example: 5 servings x 1.5 = 7.5 grams of fiber Yesterday, I had ______ servings x 1.5 = ______ grams of fiber from fruits and vegetables

2. Multiply servings of refined grains by 1.0 grams of fiber. Refined grains include white flour, white bread, white rice or pasta and cereals such as cheerios, frosted flakes, corn flakes.

Example: 4 servings x 1.0 = 4 grams of fiber

Yesterday, I had

______

servings x 1.0 grams of fiber =

______ grams of fiber from refined grains.

3. Multiply servings of whole grains by 2.5 grams of fiber. Whole grains are whole wheat breads, flours, cereals, brown rice or pastas. Example: 3 servings x 2.5 = 7.5 grams of fiber Yesterday, I had ________ servings x 2.5 grams of fiber = ________ grams of fiber from whole grains.

4. Multiply servings of high fiber foods by 5 grams of fiber. High fiber foods may include beans or high fiber cereal. E x a m p l e : _ c u p o f b l a c k b e a n s o r 1 h i g h f i b e r s e r v i n g x 5 = 5 g r a m s o f f i b e r

Yesterday, I had

________

servings x 5 grams of fiber =

________ grams of fiber from high fiber foods.

TOTAL: _____________grams of fiber for day Add up your total grams of fiber from each category, #1-4. This is an estimate of how many grams of fiber you are getting per day.

325 9th Ave. Seattle, WA 98104

HMC022005-ver2.doc Wt Regulation Class; Fiber Facts English/English Nutrition/Food Services, 206-731-4612 Adapted from: http://www.dietsite.com/Diets/EatingWell/Fiber/High%20Fiber%20Diet.htm

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