Friday, April 13, 2007

Sherri's Helpful Hints











How Much Fiber Should You be Getting?

Men 19-50: 38 grams/day based on 2700 calories/day
Men 50 & over: 30 grams/day based on 2100 calories/day
Women 19-50: 25 grams/day based on 1700 calories/day
Women 50 & over: 21 grams/day based on 1500 calories/day

Fiber Content in Foods (per serving)

Vegetables:
Artichoke - 1 Globe - 6.5 grams - 60 calories
Asparagus - 1/2 cup - 1.8 grams - 20 calories
Beets - 1/2 cup - 1.7 grams - 37 calories
Broccoli - 1/2 cup - 2.6 grams- 22 calories
Cabbage, cooked - 1/2 cup - 1.4 grams - 17 calories
Cabbage, raw - 1/2 cup - 0.8 grams - 8 calories
Carrots - 1/2 cup - 2.4 grams - 27 calories
Cauliflower, cooked - 1/2 cup - 1.7 grams - 17 calories
Cauliflower, raw - 1/2 cup - 1.3 grams - 13 calories
Celery - 1/2 cup - 0.9 grams - 9 calories
Corn - 1/2 cup - 2.0 grams - 80 calories
Eggplant - 1/2 cup - 1.2 grams - 17 calories
Green Beans, canned - l/2 cup - 1.0 grams - 20 calories
Green Peas - 1/2 cup - 4.4 grams - 62 calories
Kidney Beans - 1/2 cup - 5.7 grams - 112 calories
Lima Beans - 1/2 cup - 5.4 grams - 95 calories
Pinto Beans - 1/2 cup - 7.7 grams - 122 calories
Potato, baked with skin - 1/2 cup - 1.6 grams - 68 calories
Spinach - 1/2 cup - 3.5 grams - 30 calories
Tomato - 1/2 cup - 1.0 grams - 16 calories
White Beans - 1/2 cup - 5.6 grams - 124 calories
Zucchini - 1/2 cup - 1.3 grams - 14 calories

Fruits (raw unless otherwise indicated):
Apple - 1 medium - 3.3 grams - 72 calories
Apricots - 1 cup - 3.1 grams - 74 calories
Banana - 1 medium - 3.1 grams - 105 calories
Blackberries - 1 cup - 7.4 grams - 62 calories
Blueberries - 1 cup - 3.5 grams - 83 calories
Cantaloupe - 1 cup - 1.4 grams - 54 calories
Grapefruit - 1 medium - 2.8 grams - 82 calories
Grapes - 1 cup - 1.4 grams - 110 calories
Orange - 1 medium - 3.4 grams - 65 calories
Pear, with peel - 1 medium - 4.0 grams - 100 calories
Pineapple - 1 cup - 2.0 grams - 90 calories
Plum - 1 medium - 1.0 grams - 40 calories
Prunes, dried - 1 cup - 12.1 grams - 408 calories
Raspberries - 1 cup - 8.0 grams - 50 calories
Strawberries - 1 cup - 3.0 grams - 40 calories
Watermelon - 1 slice - 1.1 grams - 86 calories

Grain Products and Misc:

Breads
French - 1 slice - 1.0 grams - 86 calories
Rye - 1 slice - 1.9 grams - 83 calories
White - 1 slice - 0.7 grams - 37 calories
Whole Wheat - 1 slice - 1.9 grams - 69 calories

Cereal
Wheat Bran, dry - 1 oz. - 5.0 grams - 90 calories
All Bran - 1 oz. - 8.3 grams - 74 calories
Corn Flakes - 1 oz. - 0.7 grams - 102 calories
Oat Bran, dry - 1 oz. - 4.1 grams - 103 calories
Oatmeal, dry - 1 oz. - 3.3 grams - 108 calories
Shredded Wheat - 1 oz. - 2.7 grams - 109 calories

Rice
Brown - 1/2 cup - 1.8 grams - 108 calories
White - 1/2 cup - 0.3 grams - 103 calories

Spaghetti - 2 oz. - 1.0 grams - 200 calories
Almonds, dry roasted - 1/2 cup - 8.1 grams - 412 calories
Peanuts, dry roasted - 1/2 cup - 5.8 grams - 427 calories

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