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Title: Eat More Fiber
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texasgal777
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From: USA
Registered: 11-30-2008

(Date Posted:12-30-2008 7:43 PM)
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Eat More Fiber

You need an intake of 30 to 40 grams of fiber a day for optimum health.

 

This is a handy chart listing some common foods for healthy eating.
FRUITAMOUNTTOTAL FIBER (grams)
Apples with skin1 medium
5.00
Apricot3 medium
0.98
Apricots, dried5 pieces
2.89
Banana1 medium
3.92
Blueberries1 cup
4.18
Cantaloupe, cubes1 cup
1.28
Figs, dried2 medium
3.74
Grapefruit1/2 medium
6.12
Orange, navel1 medium
3.40
Peach1 medium
2.00
Peaches, dried3 pieces
3.18
Pear1 medium
5.08
Plum1 medium
1.00
Raisins1.5 oz box
1.60
Raspberries1 cup
8.34
Strawberries1 cup
3.98
VEGETABLESAMOUNTTOTAL FIBER (grams)
Avocado (fruit)1 medium
11.84
Beets, cooked1 cup
2.85
Beet greens1 cup
4.20
Bok choy, cooked1 cup
2.76
Broccoli, cooked1 cup
4.5
Brussels sprouts1 cup
2.84
Cabbage, cooked1 cup
4.20
Carrot1 medium
2.00
Carrot, cooked1 cup
5.22
Cauliflower, cooked1 cup
3.43
Cole slaw1 cup
4.00
Collard greens, cooked1 cup
2.58
Corn, sweet1 cup
4.66
Green beans1 cup
3.95
Celery1 stalk
1.02
Kale, cooked1 cup
7.20
Onions, raw1 cup
2.88
Peas, cooked1 cup
8.84
Peppers, sweet1 cup
2.62
Pop corn, air-popped3 cups
3.60
Potato, baked w/skin1 medium
4.80
Spinach, cooked1 cup
4.32
Summer squash, cooked1 cup
2.52
Sweet potato, cooked1 cup
5.94
Swiss chard, cooked1 cup
3.68
Tomato1 medium
1.00
Winter squash, cooked1 cup
5.74
Zucchini, cooked1 cup
2.63
CEREAL, GRAINS, PASTAAMOUNT TOTAL FIBER (grams)
Bran cereal1 cup
19.94
Bread, whole wheat1 slice
2.00
Oats, rolled dry1 cup
12.00
Pasta, whole wheat1 cup
6.34
Rice, dry brown1 cup
7.98
BEANS, NUTS, SEEDSAMOUNT TOTAL FIBER (grams)
Almonds1 oz
4.22
Black beans, cooked1 cup
14.92
Cashews1 oz
1.00
Flax seeds3 tbs
6.97
Garbanzo beans, cooked1 cup
5.80
Kidney beans, cooked1 cup
13.33
Lentils, red cooked1 cup
15.64
Lima beans, cooked1 cup
13.16
Peanuts1 oz
2.30
Pistachio nuts1 oz
3.10
Pumpkin seeds1/4 cup
4.12
Soybeans, cooked1 cup
7.62
Sunflower seeds1/4 cup
3.00
Walnuts1 oz
3.08


Chart site is http://www.bellaonline.com/articles/art49479.asp




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