A DAY OF FIBER (and what that actually looks like)
Fiber is one of the most important components of a healthy, whole food diet. It supports satiety, blood sugar regulation, detoxification, and gut & microbiome health. The recommended daily intake of fiber is at least 25 grams, which is 8-10g per meal. What does that look like?
BREAKFAST
1/2 c almonds (7)
1 c oatmeal (4)
1 apple (4)
1 orange (2)
1/4 c dried figs (4)
1/4 c prunes (3)
1/4 c raisins (1)
1 banana (3)
1 c berries (5)
1/4 c coconut (2)
1/4 c granola (4)
1 T chia seeds (6)
1 T flaxseeds (3)
1/2 c bran (7)
1 c quinoa (5)
1 c broccoli (4)
1 c lentils (16)
1 c asparagus (3)
1 c mushrooms (1)
1 artichoke (7)
1 c brussels sprouts (3)
LUNCH
2 c greens (1)
1 c cabbage (2)
1 c tomatoes (2)
1/2 avocado (7)
1 c corn (4)
1 c brown rice (4)
DINNER
1 c green beans (3)
1 c onion (2)
1 c celery (2)
1 c peas (7)
1 c carrots (4)
1 c squash (3)
1 slice whole grain bread (2)
1 c whole grain pasta (6)
1 sweet potato + skin (5)
1 potato + skin (5)
1 c chickpeas (12)
1 c black beans (16)
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References
Ellis, E. (2020, November 3). Fiber. Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/carbohydrates/fiber#:~:text=The%20recommended%20amount%20of%20dietary,depending%20on%20your%20energy%20needs.
Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
USDA Food Data Central. Retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/