The following is a list of foods that can help you achieve your quota of 20 to 25 grams of fiber daily:
- ¾ cup raisin bran (5 grams)
- 1 red apple (3 grams)
- 2 slices whole wheat bread (3.2 grams)
- lettuce and tomato garnish (.5 grams)
- 1 cup air-popped popcorn (1.3 grams)
- 1 cup spinach salad (1.4 grams)
- 1 pear (4.3 grams)
- 1 cup cooked long-grain brown rice (3.3 grams)
- 1 cup cooked carrots (3 grams)
- 1 kiwi fruit (3.1 grams)
Also helpful are the following suggestions to help you to get the most out of the protein you consume:
- To compensate for lacking B vitamins from not eating meat, include a variety of legumes, dairy products, whole grains, and dark leafy greens in your daily diet.
- Couple black, pinto, and cannellini beans with vegetables like tomatoes and peppers, which are high in Vitamin C and will increase your body’s ability to absorb the iron from the beans.
- Although dairy products are a protein source, and cheese provides calcium as well as protein, it also contributes excessive amounts of fat and calories to your diet. Legumes, raisins, and vegetables provide a better source of protein, or add reduced-fat dairy products.
- Textured Vegetable Protein (TVP) crumbles can be used as a meat substitute. The texture is similar to ground beef, is basically cooked the same as ground beef, and works well in tacos, chili, and Sloppy Joe recipes.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 9/25/2008...#11793