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Losing weight after the Holidays

Lauren

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Dec 23rd, 2013

Losing weight after the Holidays

Fiber in the Diet

Also indexed as:Fiber (All Forms)
Fiber in the Diet: Main Image

The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.

An ideal amount of fiber can be obtained daily from the following foods:

  • Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
  • Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
  • One serving of dried beans (one serving = 1/2 cup)

Dietary fiber in selected foods

The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.

Selected foodsAmountDietary Fiber (grams)
Milk and milk products 0
Meats 0
Eggs 0
Beans, baked1/2 cup11.0
Chili with beans1/2 cup8.6
Fats, mayonnaise, margarine, dressings, etc. 0
Popcorn1 cup0.4

Dietary fiber in vegetables

VegetableAmountDietary Fiber (grams)
Asparagus4 medium spears0.9
Avocado1/22.2
Beets, boiled1/2 cup2.1
Broccoli1/2 cup3.2
Brussels sprouts1/2 cup2.3
Carrots, boiled1/2 cup2.3
Carrots, raw12.3
Celery, raw1 stalk0.7
Corn, off the cob1/3 cup3.1
Corn, on the cob1 ear5.9
Eggplant, peeled and cooked1/2 cup2.5
Lettuce6 medium leaves0.7
Mushrooms, raw1/2 cup0.7
Peas, boiled1/2 cup4.2
Potato, baked with skin1 medium3.0
Potato, boiled and peeled1 medium2.7
Potato, French-fried10 pieces1.6
Potato, mashed, with milk1/2 cup0.9
Spinach, cooked1/2 cup5.7
Sweet potato, cooked1.5 - 2 inches3.5
Tomato, raw1 medium2.0
Tomato juice1/2 cup0
Tomato sauce1/2 cup2.6

Dietary fiber in fruits

FruitsAmountDietary Fiber (grams)
Apple, with peel1 medium3.3
Apple juice 0
Apple sauce1/2 cup2.6
Apricots2 medium1.6
Banana1/2 medium1.6
Cantaloupe1/41.6
Dates, dried53.1
Fig, dried1 medium2.4
Grapefruit, fresh1/20.6
Grapes, seedless120.3
Nectarine1 medium3.0
Orange1 small2.4
Peach, fresh1 medium1.4
Pear, fresh1 medium2.6
Pineapple, fresh1/2 cup0.9
Prunes, uncooked2 medium2.0
Raisins2 tablespoons1.2
Raspberries1/2 cup4.6
Strawberries1/2 cup1.7

Dietary fiber in breads and crackers

Bread / CrackerAmountDietary Fiber (grams)
Cracked wheat bread1 slice2.1
Hot dog bun11.2
Hamburger bun11.2
Pumpernickel bread1 slice1.2
Raisin bread1 slice0.4
Rye bread1 slice1.2
White bread1 slice0.8
Whole wheat bread1 slice2.1
Rye crackers3 (3 1/2 inch)2.3
Saltine crackers4 squares0

Dietary fiber in packaged cereals

CerealAmountDietary Fiber (grams)
All-Bran1/3 cup9.0
Bran Buds1/3 cup8.0
Crackling Bran1/3 cup4.0
Raisin Bran1/3 cup4.0

Dietary fiber in nuts

NutsAmountDietary Fiber (grams)
Peanut butter2 tablespoons2.4
Peanuts, roasted1/4 cup2.9
Spanish peanuts100.7
Walnuts, chopped1/4 cup1.6

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Information expires June 2015.

2 Responses to Losing weight after the Holidays

  1. Sean 08/01/2014 at 7:35 pm

    Organic meats are also part of a healthy diet. The only organic meat of any kind Acme carries, (at very few stores) is the Empire Organic Chicken/turkey. “All natural” can be anything these days. Even Target has a selection of Organic meats, so why can’t Acme?
    Or at least bring back the Wild Harvest chicken, and drop that Perdue Harvestland stuff. Thanks!

  2. review venus factor 03/03/2014 at 11:13 am

    However, due to reasons that may involve health restrictions, lifestyle habits
    or diet purposes, some people would find that the diet alone cannot
    provide all their daily vitamin needs. The trouble starts when people begin to compromise good
    health in favor of rich tastes. Remember, natural doesn’t
    mean anything if it isn’t healthy.

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