Summer 2005
Volume 8 Number 2
Suggestions for Increasing Intake of Fiber for your Family
- Mix low and high fiber cereals such as Rice Chex and Bran Chex or Apple Jacks and Cheerios.
- Use one slice wheat, one slice white bread for a sandwich.
- Make quesadillas with cheese and beans on whole-wheat/corn tortillas.
- Mix white and brown rice.
- Top graham crackers or cookies like vanilla wafers with seeded jam.
- Make Rice Krispie treats with peanuts, wheat germ and other high fiber cereals.
- Try raw cut up vegetables with dip or salad dressing for dip.
- Make fresh fruit kabobs on Popsicle sticks or plastic straws and dip in fruit yogurt.
- Add chopped celery, shredded carrots, green peppers, etc. to tuna, chicken and other salads.
- Spread crunchy peanut butter on apple slices and banana coins.
- Make banana, zucchini or carrot bread with added wheat germ and minichocolate chips.
- Try hummus or bean dips with vegetables or vegetable chips like Terra™ Chips instead of potato chips.
| FIBER CONTENT OF FOODS | |||
| Food | Fiber content | ||
| Cheerios, 3/4 cup | 3 grams | ||
| Bran, ready to eat cereals, 1oz. | Varies 2.6-5 grams | ||
| Oatmeal, cooked, 1/2 cup | 3 grams | ||
| Whole wheat English muffin, 1 | 4.4 grams | ||
| Whole wheat spaghetti, 1/2 cup cooked | 3 grams | ||
| Oat bran muffin, 1 small | 3 grams | ||
| Triscuits, 7 | 3-4 grams | ||
| Kidney beans, 1/2 cup | 8.2 grams | ||
| Baked beans, 1/2 cup | 4-6 grams | ||
| Lentils, 1/2 cup cooked | 7.8 grams | ||
| Green peas, 1/2 cup, cooked | 4.4 grams | ||
| Mixed vegetables, 1/2 cup, cooked | 4 grams | ||
| Baked potato with skin, 1 medium | 3.9 grams | ||
| Sweet potato, boiled, peeled | 3.9 grams | ||
| Apple with skin, 1 medium | 3.3 grams | ||
| Raspberries, 1/2 cup | 4 grams | ||
| Strawberries, 3/4 cup | 4 grams | ||
| Banana or orange, 1 medium | 3.1 grams | ||
| Almonds, 1 oz. | 3.3 grams | ||
