1 c Shredded Wheat= 61 c Wheat Chex= 5 A¾ c Bran Flakes= 5 A½ c Grape Nuts= 5 1 c Oats= 4 1 c Cheerios= 3 1 c Wheaties= 3 2/3 c Granola= 3 1 c Corn Flakes= 1 1 c Special K= 0 1 c Rice Krispies= 0 (1 cup cooked) Barley= 6 Whole Wheat Pasta= 6 Brown Rice= 4 Couscous = 2 Macaroni= 2 White Rice= 1 |
Tasty ways to add fiber to your diet:
- Try a high-fiber grain instead of rice. Bulgur, barley, and brown rice are great high-fiber substitutions.
- Add beans to your favorite stir-fry, dips, quesadillas, burritos, and tacos.
- Eat some type of fresh or dried fruit with every meal.
- Eat the skin and membranes of fruits.
- Start your meal with a large spinach salad, sprinkled with nuts, seeds, or dried fruit.
- Choose the actual fruit instead of its juice.
- Make a pot of vegetable soup.
- Add extra veggies and/or beans, peas, and lentils to soups, casseroles, and stews.
- Try Middle Eastern cuisine, such as tabbouleh or falafel.
- Keep nuts, trail mixes, and cereal mixes available for snacks.
- Buy whole wheat pasta, breads, crackers, and cereals.
- Top casseroles with wheat germ or bran.
- Eat the skins of fruits and vegetables as much as possible.
- Start your morning with a whole grain, high-fiber cereal.
- For lunchtime sandwiches, ask for whole-grain bread and top with veggies.
Member Comments