Nutritionists all seem to agree that getting enough fiber in your daily diet will promote a healthy digestion and weight and reduce your risk of heart disease, breast and colon cancers.  The recommended amount varies from 25 to 35 grams per day.  But that number seems huge!  If 1/2 cup of most cereals is only 4 grams of fiber, how the heck do we get 30 grams in a single day?

The easiest answer is to do what your mother told you to do when you were a kid and  EAT YOUR VEGETABLES!   Reaching for a healthy snack in between meals, like fruit or a few nuts will help as well.  The USDA dietary guidelines recommend 3 to 5 servings of vegetables and 2 to 4 servings of fruit each day.  If you actually ate these recommended servings every day, you would be taking care of your need for fiber without thinking about it!

Some Examples:

Day 1  1/2 cup all-bran cereal with 1/2 cup strawberries = 12 grams
             Snack of dried apricot and 1/4 cup almonds = 4 grams
             2 cups salad and 1/2 cup broccoli = 5 1/2 grams
             Snack of raw carrots and celery = 4 grams
             1 C steamed zucchini and summer squash 6 1/2 grams
             Snack of small apple = 3 grams

             This example gives you 35 grams of fiber - 20 1/2 grams from the 3 servings of fruit and 5 servings of vegetables (1/2 cup = 1 serving).

Day 2   2 slices 7-grain bread = 6.5 grams
             1/2 cup blueberries - 4 grams
             Snack 2 T peanuts and 1 small apple = 4 grams
             Southwest salad with 2 C lettuce, 1/4 C black beans, 1/4 C corn = 9 grams
             Snack 5 Wheat Thins and 1 slice of cheese = 2 grams
             1/2 C brown rice and 1/2 cup green beans = 8 grams
             Snack of 15 - 20 grapes - 1 gram

             This example gives you 34.5 grams of fiber - 20 grams from the 3 servings of fruit and 4 servings of vegetables.

Day 3   2/3 Cup applesauce with breakfast = 3.6 grams
             Snack of 1/2 C raw cherries = 1 gram
             1 Cup split pea soup = 13.4 grams
             Snack of raw veggie strips = 2 grams
             Medium baked yam and 1/2 C peas = 16 grams

             This example gives you 36 grams of fiber - all from the 2 servings of fruit and 5 servings of vegetables

Please note:  the above examples are intended to be PART your daily diet, not your total daily diet.  You will also need additional servings of protein (meat, poultry, fish, beans, eggs, nuts and seeds), dairy (milk,yogurt and cheese), and grains (bread, cereals, rice and pasta) to follow the USDA recommended guidelines.

Some General Guidelines

• Raw produce has not had the natural enzymes that aid digestion destroyed.  Lightly steamed cooking is the next best choice.
  
• Fresh is better than frozen or canned, frozen is better than canned, but canned is better than none!

And don't be surprised if you find yourself dropping some pounds as you fill up on these satisfying, healthy foods.  For an affordable new wardrobe in your new size visit The Purple Turtle Women's Clothing .  We'll take care of you!

Thanks for reading my guide!