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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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Fiber

Page last updated: October 16, 2019