Carbohydrates and Fats are the two major sources of energy in the diet.
When one is high, the other is usually low... and vice-versa. To lower fat intake and improve balance between these two energy nutrients, people need to replace fatty foods with whole grains, vegetables, legumes, and fruits – foods noted for their starch, fibers, and naturally occurring sugars.
The American Dietetic Association suggests 20-35 grams of dietary fiber daily, which is about two times higher than the average intake in the United States.
An adequate fiber intake:
- Fosters weight control
- Lowers blood cholesterol
- Helps prevent colon cancer
- Helps prevent and control diabetes
- Helps prevent and alleviate hemorrhoids
- Helps prevent appendicitis
- Helps prevent diverticulosis
Here is a list of fiber in select foods to help you plan your intake accordingly:
bread, cereal, rice, pasta, 1-2 grams of fiber per serving:
- 1 slice whole wheat, pumpernickel, or rye bread
- 1 oz ready to eat cereal
- 1/2 cup cooked barley, bulgar, grits, oatmeal
vegetables, 2-3 grams of fiber per serving:
- 1 cup raw bean sprouts
- 1/2 cup cooked broccoli, brussels sprouts, cabbage, cauliflower, collards, corn, eggplant, green beans, green peas, kale, mushrooms, okra, parsnips, potatoes, pumpkin, spinach, sweet potatoes, swiss chard, winter squash
- 1/2 cup chopped raw carrots, peppers
legumes, 5 grams of fiber per serving:
- 1/2 cup cooked garbanzo beans, great northern beans, lentils, lima beans, split peas
legumes, 8 grams of fiber per serving:
- 1/2 cup cooked baked beans, black beans, black-eyed peas, kidney beans, navy beans, pinto beans
fruits, 2 grams of fiber per serving:
- 1 medium apple, banana, kiwi, nectarine, orange, pear
- 1/2 cup applesauce, blackberries, blueberries, raspberries, strawberries
- Fruit juices contain VERY little fiber
Adapted from Understanding Nutrition, ninth edition, Whitney and Rolfes (2002)
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