Healthy Choices ≈ First Steps

Written by: Rebecca Baird, June 15, 2010

Lifestyle changes can seem daunting and fearful to some individuals, especially if they have eating habits which are somewhat unhealthy. To ease the burden of making dietary changes, one should always start by adding items to the diet rather than taking away. An easy addition to the diet is increasing the amount of whole foods consumed daily; fruits, vegetables, nuts, and grains . The daily recommended amount of fiber needed is 30 to 40 grams. This will help to satisfy the appetite, increase nutrient consumption, add fiber, slow digestion, reduce cholesterol, and give a sense of accomplishment to the individual. Find more recipes, ideas, and other healthy ideas by going to http://www.whfoods.com/foodstoc.php. Below is a list of foods which will increase nutritional intake:

FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium
5.00
Apricot 3 medium
0.98
Apricots, dried 5 pieces
2.89
Banana 1 medium
3.92
Blueberries 1 cup
4.18
Cantaloupe, cubes 1 cup
1.28
Figs, dried 2 medium
3.74
Grapefruit 1/2 medium
6.12
Orange, navel 1 medium
3.40
Peach 1 medium
2.00
Peaches, dried 3 pieces
3.18
Pear 1 medium
5.08
Plum 1 medium
1.00
Raisins 1.5 oz box
1.60
Raspberries 1 cup
8.34
Strawberries 1 cup
3.98
VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium
11.84
Beets, cooked 1 cup
2.85
Beet greens 1 cup
4.20
Bok choy, cooked 1 cup
2.76
Broccoli, cooked 1 cup
4.5
Brussels sprouts 1 cup
2.84
Cabbage, cooked 1 cup
4.20
Carrot 1 medium
2.00
Carrot, cooked 1 cup
5.22
Cauliflower, cooked 1 cup
3.43
Cole slaw 1 cup
4.00
Collard greens, cooked 1 cup
2.58
Corn, sweet 1 cup
4.66
Green beans 1 cup
3.95
Celery 1 stalk
1.02
Kale, cooked 1 cup
7.20
Onions, raw 1 cup
2.88
Peas, cooked 1 cup
8.84
Peppers, sweet 1 cup
2.62
Pop corn, air-popped 3 cups
3.60
Potato, baked w/skin 1 medium
4.80
Spinach, cooked 1 cup
4.32
Summer squash, cooked 1 cup
2.52
Sweet potato, cooked 1 cup
5.94
Swiss chard, cooked 1 cup
3.68
Tomato 1 medium
1.00
Winter squash, cooked 1 cup
5.74
Zucchini, cooked 1 cup
2.63
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup
19.94
Bread, whole wheat 1 slice
2.00
Oats, rolled dry 1 cup
12.00
Pasta, whole wheat 1 cup
6.34
Rice, dry brown 1 cup
7.98
BEANS, NUTS, SEEDS AMOUNT FIBER (grams)
Almonds 1 oz
4.22
Black beans, cooked 1 cup
14.92
Cashews 1 oz
1.00
Flax seeds 3 tbs
6.97
Garbanzo beans, cooked 1 cup
5.80
Kidney beans, cooked 1 cup
13.33
Lentils, red cooked 1 cup
15.64
Lima beans, cooked 1 cup
13.16
Peanuts 1 oz
2.30
Pistachio nuts 1 oz
3.10
Pumpkin seeds 1/4 cup
4.12
Soybeans, cooked 1 cup
7.62
Sunflower seeds 1/4 cup
3.00
Walnuts 1 oz
3.08

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