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It is recommended that adults should consume about 20 - 35 grams of dietary fiber per day from a variety of sources. How much fiber do you eat in a typical day? Use this worksheet to calculate your usual intake. If your intake is less than your goal, what changes do you think you can make to increase the fiber?
|
Food and Amount |
Grams fiber per serving (1 serving= 15 grams of carbohydrate) |
|
Number servings you eat in a day |
|
Total |
|
Cereals |
|
|
|
|
|
|
Low fiber cereals:
Cheerios, Oatmeal, Wheaties
(1/2 - 3/4 cup) |
2-3 |
x |
_____________ |
= |
_____________ |
|
Moderate fiber cereals:
Bran Flakes, Shredded Wheat, oat bran
(1/2 - 3/4 cup) |
4-5 |
x |
_____________ |
= |
_____________ |
|
High fiber cereals:
Fiber One, All-Bran, 100% Bran, Bran Buds
(1/3 - 1/2 cup) |
8-12 |
x |
_____________ |
= |
_____________ |
|
Breads and Crackers |
|
|
|
|
|
|
Whole grain or whole wheat
(1 serving / 1 slice / 1 ounce) |
2 |
x |
_____________ |
= |
_____________ |
|
Grains |
|
|
|
|
|
|
Couscous, bulgur, kasha, brown rice, barley
(1/2 cup) |
2 |
x |
_____________ |
= |
_____________ |
|
Starchy Vegetables |
|
|
|
|
|
|
Corn, peas
(1/2 cup) |
3 |
x |
_____________ |
= |
_____________ |
|
Vegetables (only 5 grams carbohydrate per serving) |
|
|
|
|
|
|
Cooked green beans, carrots, tomatoes, broccoli, etc...
(1/2 cup) |
2 |
x |
_____________ |
= |
_____________ |
|
Raw vegetables
(1 - 2 cups) |
3 |
x |
_____________ |
= |
_____________ |
|
Legumes |
|
|
|
|
|
|
Dried peas, beans (black, red, kidney, pinto), lentils
(1/3 cup) |
4-5 |
x |
_____________ |
= |
_____________ |
|
Fruits |
|
|
|
|
|
|
1/2 cup or one medium fresh fruit serving |
2 |
x |
_____________ |
= |
_____________ |
|
Nuts and Seeds |
|
|
|
|
|
|
One half ounce |
2 |
x |
_____________ |
= |
_____________ |
|
Fiber Supplement |
|
|
|
|
|
|
Check label |
|
|
_____________ |
|
_____________ |
| |
|
|
Daily Fiber Total |
= |
_____________ |
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