A short article titled Men and the Fiber Connection to Better Health was published recently in Work & Family. This article is a follow-up on the issue of fiber and better health. One of the first concerns may be the daily quanity needed and how do you get it.
Overall, how much fiber should I eat and how much soluble fiber do I need?
The American Dietetic Association has said that Americans should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber. The average American currently eats 12-17 grams of fiber a day. Getting more fiber into your diet doesn't have to drive you crazy. But it does mean taking some time to plan your meals and paying some attention to what you eat.
Below is a sample of a days meal including a snack in the evening. Total fiber grams are shown next to the food item. With a little planning you can live a fiber-full life. Remember to drink more water if you are adding more fiber to your meals.
1 cup of bran flakes w/milk - 5.0
2 slices whole wheat raisin bread - 6.0
1 tbsp with jam w/seeds - 0.7
Small glass juice
8 oz. baked beans - 16.0
1 slice whole wheat bread - 3.0
grapes ( 20 red or 20 white) - 1.0
Any meat, fowl or fish
1/4 pack frozen peas and carrots - 3.1
1 medium baked potato - 5.0
1 small tomato (sliced) - 1.4
4 marinated artichoke hearts from jar - 4.5
1 large baked apple w/butter & sugar - 5.0
1 large orange - 2.4
1 medium pear - 4
See Related Link for Fiber Chart for food listings
Hone your skills for work and family and you hone them for living life to the fullest