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Dietary Guidelines For Americans

March 2, 2016

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Everyday Fiber

February 21, 2017

 

 

Fiber is a key nutrient to promote regularity and digestive health. Women should aim for 25 gram of fiber per day and men 38 grams.


Here are a list of everyday foods to help reach your fiber goals :

 

1 cup raspberries- 8 grams

1/2 cup cooked lentils/black beans- 7.5 grams

1 cup bran flakes- 6 grams

1 tablespoon Chia seeds- 5 grams

1 medium pear- 5.5 grams

1 cup cooked broccoli- 5.1 grams

1/2 Haas avocado- 4.6 grams

1 cup cooked oatmeal- 4 grams

1 ounce of almonds- 3.5 grams

1 cup cooked brown rice- 3.5 grams

1 medium banana- 3.1 grams

1 ounce dark chocolate (70-95%)- 3.1 grams

1 slice whole wheat bread- 3 grams

 

For both men and women, combining any of these three items in your day are over 20% of the recommended fiber intake!

 

Eat Well, Live Well.

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