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: |
2-3 |
x |
_____________ |
= |
_____________ |
Moderate fiber cereals: |
4-5 |
x |
_____________ |
= |
_____________ |
High fiber cereals: |
8-12 |
x |
_____________ |
= |
_____________ |
Breads and Crackers |
|||||
Whole grain or whole wheat |
2 |
x |
_____________ |
= |
_____________ |
Grains |
|||||
Couscous, bulgur, kasha, brown rice, barley |
2 |
x |
_____________ |
= |
_____________ |
Starchy Vegetables |
|||||
Corn, peas |
3 |
x |
_____________ |
= |
_____________ |
Vegetables (only 5 grams carbohydrate per serving) |
|||||
Cooked green beans, carrots, tomatoes, broccoli, etc... |
2 |
x |
_____________ |
= |
_____________ |
Raw vegetables |
3 |
x |
_____________ |
= |
_____________ |
Legumes |
|||||
Dried peas, beans (black, red, kidney, pinto), lentils |
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: February 16, 2019