If your daily diet falls short on the recommended 25-35 grams, boost your intake with high fiber cereals, whole wheat bread, brown and wild rice, whole wheat pasta, fresh fruit and vegetables. Also, take advantage of your local salad bar - build a power salad using the following fiber guide:
Food Fiber in Grams:
Romaine lettuce (2 cups): 2
Spinach leaves (2 cup): 5.5
Artichoke hearts (1/2 cup): 4.5
Onions (1/2 cup): 1
Carrots (1/2 cup): 2
Mushrooms (1/2 cup): 1.5
Corn (1/2 cup): 2
Peppers (1/2 cup): 1
Beets (1/2 cup): 2
Broccoli (1/2 cup): 1.5
Black beans (1/2 cup): 7
Navy beans (1/2 cup): 9
Chickpeas (1/2 cup): 6
Tomatoes (1/2): 1
Green peas (1/2 cup): 3.5
Chopped walnuts (2 tablespoons): 1
Slivered almonds (2 tablespoons): 1.5
Sunflower seeds (2 tablespoons): 1.5
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