Wa

ys t

o A

dd

Fib

er

to Y

ou

r D

iet

• A

dd sl

iced

fres

h fru

it to

cer

eal,

yogu

rt o

r co

ttag

e ch

eese

. U

se fr

esh

fruit

slice

s ins

tead

of

jelly

on

pean

ut b

utte

r san

dwic

hes.

• U

se w

hole

whe

at o

r rye

bre

ad in

pla

ce o

f w

hite

bre

ad.

Cho

ose

who

le g

rain

cra

cker

s in

pla

ce o

f sal

tines

or s

nack

cra

cker

s.

• U

se fr

esh

fruit

and

vege

tabl

es e

very

day

. In

stea

d of

pot

ato

chip

s, tr

y ra

w b

rocc

oli,

caul

iflow

er, c

arro

ts a

nd g

reen

pep

per w

ith d

ips.

Fres

h fru

it in

seas

on is

a g

reat

snac

k or

des

sert

.

• U

se m

ore

bean

s and

pea

s in

mea

ls. T

ry sp

lit p

ea o

r len

tilso

up, b

row

n ric

e an

d be

ans,

or c

hili.

Use

coo

ked

orca

nned

drie

d be

ans i

n sa

lads

and

cas

sero

les.

• U

se w

hole

whe

at fl

our i

n pl

ace

of a

ll or

pa

rt o

f the

whi

te fl

our i

n re

cipe

s.

• C

hoos

e w

hole

gra

in c

erea

ls fo

r bre

akfa

st

in p

lace

of r

efine

d, su

gary

cer

eals.

• Ea

t pot

atoe

s with

the

skin

.

• W

hen

you

cook

veg

etab

les,

stea

m o

r st

ir fry

unt

il te

nder

but

still

cris

p.

• U

se su

nflow

er se

eds,

sesa

me

seed

s or w

heat

ger

m fo

r to

ppin

gs o

n ca

sser

oles

or t

o ad

d to

bak

ed

good

s suc

h as

qui

ck b

read

s and

coo

kies

. U

se th

em w

hen

you

mak

e m

eatlo

af,

and

use

rolle

d oa

ts in

pla

ce o

f br

ead

crum

bs.

WH

OLE

WH

EAT

CR

AC

KE

RS

WH

OLE

WH

EAT

FLO

UR

FIB

ER

Wh

at

is F

ibe

r?Fi

ber i

s the

par

t of p

lant

s tha

t the

bod

y ca

nnot

dig

est e

asily

.Fi

ber i

s fou

nd in

frui

ts, v

eget

able

s, gr

ains

, nut

s, se

eds,

drie

dbe

ans,

split

pea

s and

lent

ils.

The

re is

no

diet

ary

fiber

inm

eat o

r dai

ry p

rodu

cts.

Fibe

r inc

lude

sth

e ce

ll w

alls

of p

lant

s (c

ellu

lose

) an

dot

her s

ubst

ance

sfo

und

in p

lant

ssu

ch a

s pec

tinan

d gu

ms.

Fibe

r is i

mpo

rtan

t for

hea

lth.

A h

igh

fiber

die

t may

low

eryo

ur ri

sks f

or c

erta

in c

ance

rs, h

eart

dise

ase

and

even

obe

sity.

The

die

ts o

f mos

t Am

eric

ans c

onta

in, o

n th

e av

erag

e, a

bout

10 g

ram

s of fi

ber.

Try

to c

hoos

e fo

ods t

hat w

ill a

dd u

p to

20

to 3

0 gr

ams o

f fibe

r per

day

. U

se th

e ch

art i

nsid

e to

hel

p yo

ufig

ure

the

amou

nt o

f fibe

r in

food

s. R

emem

ber t

hat a

die

tto

o hi

gh in

fibe

r (m

ore

than

35

gram

s per

day

)is

not r

ecom

men

ded.

Fibe

r is t

he sa

me

asot

her n

utrie

nts–

so

me

is ne

eded

but

too

little

or t

oo m

uch

can

unba

lanc

e yo

ur d

iet.

CO

OPE

RAT

IVE

EX

TE

NSI

ON

SY

STE

MC

olle

ge o

f Agr

icul

ture

and

Nat

ural

Res

ourc

es

Issu

ed in

furt

hera

nce

of C

oope

rativ

e E

xten

sion

wor

k, A

cts

of M

ay 8

and

June

30,

1914

, in

coop

erat

ion

with

the

U.S

. Dep

artm

ent o

f Agr

icul

ture

, Kirk

lyn

M. K

err,

Dire

ctor

, Coo

pera

tive

Ext

ensio

n Sy

stem

, Uni

vers

ity o

f Con

nect

icut

, Sto

rrs.

The

Con

nect

icut

Coo

pera

tive

Ext

ensio

n Sy

stem

is a

n eq

ual o

ppor

tuni

ty e

mpl

oyer

and

prog

ram

pro

vide

r. To

file

a c

ompl

aint

of d

iscrim

inat

ion,

writ

e U

SDA

, Dire

ctor

, Offi

ceof

Civ

il R

ight

s, R

oom

326

-W, W

hitt

en B

uild

ing,

Sto

p C

ode

9410

, 140

0In

depe

nden

ce A

venu

e, S

W, W

ashi

ngto

n, D

C 2

0250

-941

0 or

cal

l 202

-720

-596

4.

FIB

ER

Mos

t peo

ple

in th

e U

nite

d St

ates

do

not e

at e

noug

h fib

er fo

r hea

lth.

To g

et y

our fi

ber s

core

up

to 2

0 or

30

gram

s of fi

ber p

er d

ay, t

ry e

atin

gm

ore

fresh

frui

ts a

nd v

eget

able

s, w

hole

gra

ins,

drie

d be

ans,

split

pea

s,an

d le

ntils

. M

eats

and

dai

ry p

rodu

cts d

o no

t con

tain

fibe

r. R

emem

ber

that

mor

e th

an 3

5 gr

ams o

f fibe

r per

day

is to

o m

uch

for m

ost p

eopl

e.

WH

AT

’S Y

OU

R

FIB

ER

SC

OR

E?

Eat

up t

o 20

or

30 g

ram

sof

fibe

r ea

ch d

ay.

100%

Bra

n C

erea

ls, 1

oun

ceC

ooke

d or

Can

ned

Dri

ed B

eans

(ki

dney

,pi

nto,

gar

banz

o, n

avy)

, 1/2

cup

Veg

etar

ian

Bak

ed B

eans

, 1/2

cup

Bak

ed P

otat

o w

ith S

kin,

one

Bra

n Fl

akes

with

Rai

sins

, 3/4

cup

Dri

ed F

igs

or P

rune

s, 1

/4 c

upFr

esh

Pear

, one

Who

le W

heat

Pas

ta, 1

cup

coo

ked

Lent

ils, 1

/2 c

up c

ooke

d

Whe

atge

rm, 1

/4 c

upO

rang

e, o

neC

ooke

d O

atm

eal,

3/4

cup

App

le w

ith S

kin,

one

Coo

ked

Swee

tpot

ato,

1/2

cup

Coo

ked

Cor

n or

Gre

en P

eas,

1/2

cup

Win

ter

Squa

sh, 1

/2 c

upSh

redd

ed W

heat

, 1 b

iscui

tSu

nflow

er S

eeds

, 1/4

cup

Raw

Car

rot,

1 ca

rrot

Reg

ular

Spa

ghet

ti or

M

acar

oni,

1 cu

p co

oked

Toas

ted

Oat

Cer

eal,

1 cu

pB

rocc

oli,

1/2

cup

cook

edG

reen

Bea

ns, 1

/2 c

up c

ooke

d

Spin

ach,

1/2

cup

coo

ked

Stra

wbe

rrie

s, 1

/2 c

up fr

esh

Pean

ut B

utte

r, 2

Tabl

espo

ons

Who

le W

heat

, Oat

or

Rye

Bre

ad, 1

slice

Ban

ana,

1 m

ediu

mB

row

n R

ice,

1/2

cup

coo

ked

Tom

ato,

1 ra

wC

abba

ge, 1

/2 c

up ra

wPl

ain

Bag

el, o

nePo

pcor

n, p

lain

, 1 c

up

Gra

pefr

uit,

1/2

Gre

en P

eppe

r, 1/

2 ra

w p

eppe

rC

orn

Flak

es, 1

cup

Gra

pe J

uice

, 1/2

cup

Rom

aine

Let

tuce

, 1/2

cup

Whi

te B

read

, 1 sl

iceW

hite

Ric

e, 1

/2 c

up c

ooke

dO

rang

e Ju

ice,

3/4

cup

Cri

spy

Ric

e C

erea

l, 1

cup

App

le J

uice

, 3/4

cup

Iceb

erg

Lett

uce,

1/2

cup

Salti

nes

or G

raha

m C

rack

ers,

2

crac

kers

7 to

10

Gra

ms

per

serv

ing

4 to

6.9

Gra

ms

per

serv

ing

3 to

3.9

Gra

ms

per

serv

ing

2 to

2.9

Gra

ms

per

serv

ing

1 to

1.9

Gra

ms

per

serv

ing

0.5

to 0

.9 G

ram

spe

r se

rvin

g

Less

tha

n 0.

5 G

ram

spe

r se

rvin

g