Dear Lil,
Thank YOU for this. Great info! I will hang it up on the frig. Rich has
a stomach ache today. Flu going around or he ate to many pistachio's.
Last time he ate nuts he kinda clogged up. Will let you know. Thanks
Friend Love Vicci
----------
From: Lillian <firefly@islc.net>
To: mol- <mol-cancer@lists.meds.com>
Subject: [MOL] Put That Fiber In Your Diet ! (Vicci Note For Your Son)
Date: Monday, April 12, 1999 11:24 PM
Fiber in the Diet
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:
a.. 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)
a.. 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)
a.. One serving of dried beans
(one serving = 1/2 cup)
The following table shows the dietary fiber in selected foods:
Food
Amount
Dietary Fiber (grams)
Milk and milk products 0
Vegetables:
Asparagus 4 medium spears 0.9
Avocado 1/2 2.2
Beets, boiled 1/2 cup 2.1
Broccoli 1/2 cup 3.2
Brussels sprouts 1/2 cup 2.3
Carrots, boiled 1/2 cup 2.3
- Raw 1 2.3
Food
Amount
Dietary Fiber (grams)
Celery, raw 1 stalk 0.7
Corn, off the cob 1/3 cup 3.1
- On the cob 1 ear 5.9
Eggplant, peeled and cooked 1/2 cup 2.5
Lettuce 1/6 head 1.4
6 medium leaves 0.7
Mushrooms, raw 1/2 cup 0.9
Peas, boiled 1/2 cup 4.2
Food
Amount
Dietary Fiber (grams)
Potato, baked with skin 1 medium 3.0
- Boiled, peeled 1 medium 2.7
- French fried 10 pieces 1.6
- Mashed, with milk 1/2 cup 0.9
Spinach, cooked 1/2 cup 5.7
Sweet potato, cooked 1.5 - 2 inches 3.5
Tomato, raw 1 medium 2.0
- Juice 0
- Sauce 1/2 cup 2.6
Food
Amount
Dietary Fiber (grams)
Fruits:
Apple, with peel 1 medium 3.3
- Juice 0
- Sauce 1/2 cup 2.6
Apricots 2 medium 1.6
Banana 1/2 medium 1.6
Cantaloupe 1/4 1.6
Dates, dried 5 3.1
Fig, dried 1 medium 2.4
Food
Amount
Dietary Fiber (grams)
Grapefruit, fresh 1/2 0.6
Grapes, seedless 12 0.3
Nectarine 1 medium 3.0
Orange 1 small 2.4
Peach, fresh 1 medium 1.4
Pear, fresh 1 medium 2.6
Pineapple, fresh 1/2 cup 0.9
Prunes, uncooked 2 medium 2.0
Raisins 2 tablespoons 1.2
Food
Amount
Dietary Fiber (grams)
Raspberries 1/2 cup 4.6
Strawberries 1/2 cup 1.7
Breads:
Cracked wheat 1 slice 2.1
Hot dog bun 1 1.2
Hamburger bun 1 1.2
Pumpernickel 1 slice 1.2
Raisin 1 slice 0.4
Rye 1 slice 1.2
Food
Amount
Dietary Fiber (grams)
Breads con’t: White 1 slice 0.8
Whole wheat 1 slice 2.1
Cereals:
All-Bran 1/3 cup 9.0
Bran Buds 1/3 cup 8.0
Cracklin’ Bran 1/3 cup 4.0
Raisin Bran 1/3 cup 4.0
Food
Amount
Dietary Fiber (grams)
Crackers:
Rye 3 (3 1/2 inch) 2.3
Saltines 4 squares 0
Popcorn 1 cup 0.4
Beans, baked 1/2 cup 11.0
Chili with beans 1/2 cup 8.6
Meats 0
Eggs 0
Fats, dressings, margarine, mayonnaise, etc. 0
Food
Amount
Dietary Fiber (grams)
Nuts:
Peanut butter 2 tablespoons 2.4
Peanuts, roasted 1/4 cup 2.9
Spanish peanuts 10 0.7
Walnuts, chopped 1/4 cup 1.6
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