Wednesday, December 19, 2012

Fiber

 When I was at the doctor's a few weeks ago, I picked up a booklet that I found very interesting.  It was about fiber and how unless you actively strive to reaching your daily requirements, it won't happen.
The National Cancer Society recommends you consume 25-35 grams of fiber every day.  You know preventing cancer was a big motivation for me when I first started drinking green smoothies.
There was a whole page on how much fiber is in each food item.  I really liked studying this list, and I am now going to copy it for you.
Whole Wheat Bread    1 slice     2.11 grams
                Rye Bread  1 slice    1.72 grams
       White Bread    1 slice     .50 gram


            Oat Bran    1 oz.       4.06 grams
Shredded Wheat    1 oz.      2.64 grams  
   Corn Flakes      1 oz.         .45 grams  


Brown Rice   1/2 cup   5.27 grams
White Rice    1/2 cup    1.42 grams
  Spaghetti    2 oz.       2.56 grams


         Broccoli     1/2 cup    2.58 grams
Brussels Sprouts    1/2 cup   2.00 grams
               Corn    1/2 cup   3.03 grams
       Eggplant    1/2 cup   .96 grams
      Green Peas   1/2 cup   3.36 grams
          Lettuce    1/2 cup    .24 grams
          Potato    1/2 cup   2.97 grams
        Spinach    1/2 cup   2.07 grams
          Squash   1/2 cup    2.87 grams
         Tomato   1/2 cup   1.17 grams
       Zucchini    1/2 cup    1.26 grams


Green (canned)   1/2 cup    1.89 grams
          Kidney     1/2 cup    5.48 grams
             Lima     1/2 cup     4.25 grams
            Pinto      1/2 cup     5.93 grams


Apple (w/ peel)     1 med.    2.76 grams
          Apricots     1 cup       3.13 grams
             Banana     1 med.     2.19 grams
   Blackberries     1 cup      7.20 grams
Boysenberries     1 cup      7.20 grams
        Grapefruit     1 med.    3.61 grams
           Grapes    1 cup     1.12 grams
          Oranges    1 med.    3.14 grams
 Pear (w/ peel)   1 med.    4.32 grams
Prunes (canned)   1 cup    13.76 grams
   Raspberries     1 cup     7.50 grams
 Strawberries     1 cup     3.87 grams
  Watermelon    1 slice    1.93 grams


Are you brave enough to eat prunes?  The second place winner is the berries.
Try adding some to your morning breakfast. 




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