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.