By – Get You In Shape Personal Trainer Julie McCAN
Most people know that fiber is an important element of our daily diets. Given all the press and attention it gets from Cheerio commercials to shows like Dr. Oz, I give people the benefit of the doubt they know fiber can reduce their risk of cardio vascular disease as well as lowering total cholesterol specifically the bad kind, LDL and those not so nice triglycerides. In addition to these benefits, fiber can also aid in weight loss, reduce your risk of cancer, and improve your mental health.
So if my assumption is correct that the benefits of fiber are known, why don’t most American’s get enough fiber in their diets?
My conclusion that people do not get enough fiber in their diets is based on an article I read recently in IDEA Fitness Journal that stated, “dietary fiber is underconsumed across all segments of the population, with usual intakes averaging only 15 g/dy (ADA 2008). According to data compiled during the National Health and Nutrition Examination Survey (NHANES) in 2003–2004, average intakes of dietary fiber from food were 15–18.3 g/dy for adult men and 12.3–13.8 g/dy for adult women (CDC 2003–2004).”
Although the data is from a few years back, my guess is that it is still true. I base this guess on two things: 1) During our recent Journal Mania contest, I got the opportunity to review and comment on a number of client journals. The biggest and most common omission from their diets was the lack of fruits, veggies, whole grains and nuts (a.k.a fiber). At best, there was a very limited amount of calories coming from these foods. 2) I very rarely see the guidelines consistently and well documented on how much fiber is enough.
OK, I realize that my “guess” is not based on scientific data and I do not consider myself a nutrition expert, but I believe information is power. And, if American’s had easy to access, readily available information about what constitutes fiber and how much of it they should be eating, we may see more consumption. Dreaming? Maybe.
Regardless of what I see as fiber information utopia, it may be useful for readers and viewers of the GetYouInShape.com blog to have a quick reference and guidelines for fiber intake. In 2002, The Institute of Medicine (IOM) established and published guidelines for fiber. Their recommended intake for total fiber for:
Adults 50 years and younger is set at:
38 grams for men
25 grams for women
Adults over 50:
30 grams for men
21 grams for women
Given these guidelines and the facts from the survey noted above, Americans need to eat approximately 10 to 18 grams more per day. Since the guidelines are roughly based on calorie consumption, it stands to reason that the more active you are, the more fiber you should consume. The chart below from the IDEA Fitness Journal provides some examples of fiber choices that can be easily incorporated into your diets.
For more information about fiber, check out the source information listed below.
*Important as dietary fiber is, laboratory technicians have not yet been able to ascertain the exact total content in many foods, especially vegetables and fruits, because of its complexity. Consequently, estimates vary from one source to another. Where differing estimates have been found, an approximation is given in the chart, as indicated by an asterisk. The same symbol following calorie content means the number of calories has been estimated, varying according to other added ingredients, especially fats and sugars, and to the size of the “average” fruit or vegetable unit.
Artichokes
cooked
l large
30-44*
4.5
canned hearts
4 or 5 sm
24
4.5
Asparagus
cooked, small spears
1/2 cup
17
1.7
Avocado
diced
1/4 cup
97
1.7
sliced
2 slices
50
0.9
whole
1/2 avg.size
170
2.8
Bacon
flavored chips (imitation)
1 tbsp
32
0.7*
Baked beans
in sauce (8-oz can)
1 cup
180*
16.0
with pork & molasses
1 cup
200-260*
16.0
Baked potato (see Potatoes)
Banana
1 med 8″
96
3.0
Beans
black, cooked
1 cup
190
19.4
broad beans (Italian, haricot)
3/4 cup
30
3.0
Great Northern
1 cup
160
16.0
kidney beans,
canned or
1/2 cup
94
9.7
cooked
1 cup
188
19.4
lima, Fordhook baby, butter beans
1/2 cup
118
3.7
lima, dried
canned or cooked
1/2 cup
150
5.8
pinto, dried
before cooking
1/2 cup
155
18.8
canned or cooked
1 cup
155
18.8
white, dried
before cooking
1/2 cup
160
16.0
canned or cooked
1/2 cup
80
8.0
(See also Green (snap) beans,
(Chickpeas, Peas, Lentils)
Bean sprouts, raw
in salad
1/4 cup
7
0.8
Beet greens, cooked (see Greens)
Beets
cooked, sliced
1/2 cup
33
2.5
whole
3 sm.
48
3.7*
Blackberries
raw, no sugar
1/2 cup
27
4.4
canned, in juice pack
1/2 cup
54
5.0
jam, with seeds
1 tbsp
60
0.7
Bran meal
3 tbsp
28
6.0
1 tbsp
9
2.0
Bran muffins (see Muffins)
Brazil nuts
shelled
2
48
2.5
Bread
Boston brown
2 slices
100
4.0*
cracked wheat
2 slices
120
3.6
high-bran “health” bread
2 slices
120-160*
7.0*
white
2 slices
160
1.9
dark rye (whole grain)
2 slices
108
5.8*
pumpernickel
2 slices
116
4.0
seven-grain
2 slices
111-140
6.5
whole wheat
2 slices
120
6.0
whole wheat raisin
2 slices
140
6.5
Bread crumbs
whole wheat
1 tbsp
22
2.5*
Broccoli
raw
1/2 cup
20
4.0
frozen
4 spears
20
5.0
fresh, cooked
3/4 cup
30
7.0
Brussel sprouts
cooked
3/4 cup
36
3.0
Buckwheat groats (kasha)
before cooking
1/2 cup
160
9.6*
cooked
1 cup
160
9.6
Bulgur, soaked
cooked
1 cup
160
9.6*
Cabbage, white or red
raw
1/2 cup
8
1.5
cooked
2/3 cup
15
3.0
Cantaloupe
1/4
38
1.0*
Carrots
raw, slivered (4-5 sticks)
1/4 cup
10
1.7
cooked
1/2 cup
20
3.4
Catsup, see Tomatoes
Cauliflower
raw, chopped
3 tiny buds
10
1.2
cooked, chopped
7/8 cup
16
2.3
Celery, Pascal
raw
1/4 cup
5
2.0
chopped
2 tbsp
3
1.0
cooked
1/2 cup
9
3.0
Cereal
All-Bran
3 tbsp
35
5.0
1/2 cup
90
10.4
(1-1/2 oz)
Bran Buds
3 tbsp
35
5.0
1/2 cup
90
10.4
(1-1/2 oz)
Bran Chex
2/3 cup
90
5.0
Bran Flakes, plain
1cup
90
5.0
with raisins
1 cup
110
6.0
Cornflakes
3/4 cup
70
2.6
Cracklin’ Bran
1/2 cup
110
4.0
most cereals
1 cup
200
8.0
oatmeal 3/4 cup 212 7.7
Nabisco 100% Bran
1/2 cup
105
4.0
Puffed wheat
1 cup
43
3.3
Raisin Bran
1 cup
195
5.0
Wheatena
2/3 cup
101
2.2
Wheaties
1 cup
104
2.0
Cherries
sweet, raw
10
28
1.2
1/2 cup
55*
1.0*
Chestnuts
roasted
2 lg
29
1.9
Chickpeas (garbanzos)
canned
1/2 cup
86
6.0
cooked
1 cup
172
12.0
Coconut, dried
sweetened
1 tbsp
46
3.4*
unsweetened
1 tbsp
22
3.4*
Corn (sweet)
on cob
1 med ear
64-70*
5.0
kernels, cooked or canned
1/2 cup
64
5.0
cream-style, canned
1/2 cup
64
5.0
succotash (with limas)
1/2 cup
66
7.0
Cornbread
1 sq. (2 1/2″)
93
3.4
Crackers
cream
2
50
0.4
graham
2
53
1.4
Ry-Krisp
3
64
2.3
Triscuits
2
50
2.0
Wheat Thins
6
58
2.2
Cranberries
raw
1/4 cup
12
2.0
sauce
1/2 cup
245
4.0
cranberry-orange relish
1 tbsp
56
0.5
Cucumber, raw
unpeeled
10 thin sl
12
0.7
Dates, pitted
2 (1/2 oz.)
39
1.2*
Eggplant
baked with tomatoes
2 thick sl
42
4.0
Endive, raw
salad
10 leaves
10
0.6
English muffins (see Muffins)
Figs
dried
3
120
10.5
fresh
1
30
2.0
Fruit N’ Fiber
cereal
1/2 cup
90
3.5
Graham crackers (see Crackers)
Grapefruit
1/2 (avg. size)
30
0.8
Grapes
white
20
75
1.0
red or black
15-20
65
1.0
Green (snap) beans
fresh or frozen
1/2 cup
10
2.1
Green peas (see Peas)
Green peppers (see Peppers)
Greens, cooked
collards, beet greens , dandelion, kale,
Swiss chard, turnip greens
1/2 cup
20
4.0
Honeydew melon
3″ slice
42
1.5
Kasha (see Buckwheat groats)
Lasagne (see Macaroni)
Lentils
brown, raw
1/3 cup
144
5.5
brown, cooked
2/3 cup
144
5.5
red, raw
1/2 cup
192
6.4
red, cooked
1 cup
192
6.4
Lettuce
(Boston, leaf, iceberg)
shredded
1 cup
5
0.8
Macaroni
whole wheat, cooked
1 cup
200
5.7
regular, frozen with cheese, baked
10 oz
506
2.2
Muffins
English, whole wheat
1 whole
125*
3.7
bran, whole wheat
2
136
4.6
Mushrooms
raw
5 sm
4
1.4
sauteed or baked with 2 tsp diet margarine
4 lg
45
2.0
canned sliced, water-pack
1/4 cup
10
2.0
Noodles
whole wheat egg
1 cup
200
5.7
spinach whole wheat
1 cup
200
6.0
Okra
fresh or frozen, cooked
1/2 cup
13
1.6
Olives
green
6
42
1.2
black
6
96
1.2
Onion
raw
1 tbsp
4
0.2
cooked
1/2 cup
22
1.5
instant minced
1 tbsp
6
0.3
green, raw (scallion)
1/4 cup
11
0.8
Orange
1 lg
70
2.4
1 sm
35
1.2
Parsley, chopped
2 tbsp
4
0.6
1 tbsp
2
0.3
Parsnip, pared
cooked
1 lg
76
2.8
1 sm
38
1.4
Peach
raw
1 med
38
2.3
canned in light syrup
2 halves
70
1.4
Peanut butter
1 tbsp
86
1.1
homemade
1 tbsp
70
1.5
Peanuts
dry roasted
1 tbsp
52
1.1
Pear
1 med
88
4.0
Peas
green, fresh or frozen
1/2 cup
60
9.1
black-eyed frozen/canned
1/2 cup
74
8.0
split peas, dried
1/2 cup
63
6.7
cooked
1 cup
126
13.4
(See also Chickpeas)
Peas and carrots
frozen
1/2 package
40
6.2
(5 oz)
Peppers
green sweet, raw
2 tbsp
4
0.3
green sweet, cooked
1/2 cup
13
1.2
red sweet (pimento)
2 tbsp
9
1.0
red chili, fresh
1 tbsp
7
1.2
dried, crushed
1 tsp
7
1.2
Pimento (see Peppers)
Pineapple
fresh, cubed
1/2 cup
41
0.8
canned
1 cup
58-74*
0.8
Plums
2 or 3 sm
38-45*
2.0
Popcorn
(no oil, butter or margarine)
1 cup
20
1.0
Potatoes
Idaho, baked
1 sm (6 oz)
120
4.2
1 med (7 oz)
140
5.0 all-purpose white/russet
1 sm
60
2.2
boiled
1 med (5 oz)
100
3.5
mashed potato (with 1 tbsp milk)
1/2 cup
85
3.0
sweet, baked or boiled
1 sm (5 oz)
146
4.0
(See also Yams)
Prunes
pitted
3
122
1.9
Radishes
3
5
0.1
Raisins
1 tbsp
29
1.0
Raspberries, red
fresh/frozen
1/2 cup
20
4.6
Raspberry jam
1 tbsp
75
1.0
Rhubarb,
cooked with sugar
1/2 cup
169*
2.9
Rice
white (before cooking)
1/2 cup
79
2.0
brown (before cooking)
1/2 cup
83
5.5
instant
1 serv
79
0.7
Rutabaga (yellow turnip)
1/2 cup
40
3.2
Sauerkraut
canned
2/3 cup
15
3.1
Scallion (see Onion)
Shredded wheat
large biscuit
1 piece
74
2.2
spoon size
1 cup
168
4.4
Spaghetti
whole wheat, plain
1 cup
200
5.6
with meat sauce 1 cup 396 5.6
with tomato sauce
1 cup
220
6.0
Spinach
raw
1 cup
8
3.5
cooked
1/2 cup
26
7.0
Split peas (see Peas)
Squash
summer (yellow)
1/2 cup
8
2.0
winter, baked or mashed
1/2 cup
40-50
3.5
zucchini, raw or cooked
1/2 cup
7
3.0
Strawberries
without sugar
1 cup
45
3.0
Succotash (see Corn)
Sunflower
kernels
1 tbsp
65
0.5*
Sweet pickle relish
relish
1 tbsp
60
0.5*
Sweet potatoes (see Potatoes)
Swiss chard (see Greens)
Tomatoes
raw
1 sm.
22
1.4
canned
1/2 cup
21
1.0
sauce
1/2 cup
20
0.5
catsup
1 tbsp
18
0.2
Tortillas
2
140
4.0*
Turnip, white
raw, slivered
1/4 cup
8
1.2
cooked
1/2 cup
16
2.0
Walnuts
English, shelled, chopped
1 tbsp
49
1.1
Watercress
raw
1/2 cup
4
1.0
(20 sprigs)
Watermelon
1 thick slice
68
2.8
Wheat Thins (see Crackers)
Yams (orange fleshed sweet potato)
cooked or baked in skin
1 med (6oz)
156
6.8
Zucchini (see Squash)
Source – www.wehealny.org
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