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Facts About Fiber

It is recommended that adults should consume about 20 - 35 grams of dietary fiber per day from a variety of sources. How much fiber do you eat in a typical day? Use this worksheet to calculate your usual intake. If your intake is less than your goal, what changes do you think you can make to increase the fiber?

Food and Amount

Grams fiber per serving (1 serving= 15 grams of carbohydrate)

 

Number servings you eat in a day

 

Total

Cereals

         

Low fiber cereals:
Cheerios, Oatmeal, Wheaties
(1/2 - 3/4 cup)

2-3

x

_____________

=

_____________

Moderate fiber cereals:
Bran Flakes, Shredded Wheat, oat bran
(1/2 - 3/4 cup)

4-5

x

_____________

=

_____________

High fiber cereals:
Fiber One, All-Bran, 100% Bran, Bran Buds
(1/3 - 1/2 cup)

8-12

x

_____________

=

_____________

Breads and Crackers

         

Whole grain or whole wheat
(1 serving / 1 slice / 1 ounce)

2

x

_____________

=

_____________

Grains

         

Couscous, bulgur, kasha, brown rice, barley
(1/2 cup)

2

x

_____________

=

_____________

Starchy Vegetables

         

Corn, peas
(1/2 cup)

3

x

_____________

=

_____________

Vegetables (only 5 grams carbohydrate per serving)

         

Cooked green beans, carrots, tomatoes, broccoli, etc...
(1/2 cup)

2

x

_____________

=

_____________

Raw vegetables
(1 - 2 cups)

3

x

_____________

=

_____________

Legumes

         

Dried peas, beans (black, red, kidney, pinto), lentils
(1/3 cup)

4-5

x

_____________

=

_____________

Fruits

         

1/2 cup or one medium fresh fruit serving

2

x

_____________

=

_____________

Nuts and Seeds

         

One half ounce

2

x

_____________

=

_____________

Fiber Supplement

         

Check label

    _____________   _____________
     

Daily Fiber Total

=

_____________

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Page last updated: October 25, 2014