How Are You Doing With Fiber?

The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.

Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.

Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5

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Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2

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Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1

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Total.............................................26.3