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Fiber Food Log

In: Science

Submitted By kami612
Words 399
Pages 2
Food(Put each food on its own line. Group foods from a meal together and total the fiber for each meal.) | Amount | Total fiber grams | Soluble grams | Insoluble grams | Egg whites, scrambled | 1/2 cup | 0 | 0 | 0 | Bagel thin, whole wheat | 1 item | 5 | 1.4* | 3.6 | Turkey bacon | 2 items | 0 | 0 | 0 | Breakfast totals | | 5 | 1.4 | 3.6 | Lunch foods: | | | | | Bread, white wheat | 2 items | 5.2 | 2 | 3.2 | Sliced turkey breast | 4 slices | 0 | 0 | 0 | Swiss cheese, low fat | 1/4 cup | 0 | 0 | 0 | Mayonnaise with olive oil, reduced fat | 1 tablespoon | 0 | 0 | 0 | Lettuce, romaine | 1/2 cup | 0.5 | 0.20 | 0.30 | Tomato, red, raw, ripe | 1 slice | 0.3 | 0.10 | 0.20 | Lunch totals: | | 6 | 2.3 | 3.7 | Dinner foods | | | | | Linguine, whole wheat | 3/4 cup | 4 | 0.45 | 3.55 | Chicken breast, grilled | 1 cup | 0 | 0 | 0 | Alfredo, sauce | 1/3 cup | 0 | 0 | 0 | Dinner totals: | | 4 | 0.45 | 3.55 | Snack foods: | | | | | Cashews, raw | 1/2 cup | 1.9 | 1 | 0.9 | Snack totals: | | 1.9 | 1 | 0.9 | Daily Totals:(round to whole number) | | 17 | 5 | 12 |

Questions: 1. a. The recommended intake of fiber for adult females is 25 grams. The recommended intake of fiber for adult males is 38 grams.
b. My intake vs recommended intake: 17/25 *100= 68%
2. Insoluble
3. a. A higher intake of soluble fiber helps protect the heart because soluble fibers reduce cholesterol levels. Soluble fibers also do not cause a spike in blood sugar and they also keep you full longer so you do not snack unnecessarily.
b. A higher intake of insoluble fiber keeps you feeling full and it also staves off constipation by keeping your bowel movements regular.
4. a. Oatmeal, 1 cup: 4 grams of fiber Popcorn, 3 cups: 3.5 grams of fiber Almond, 1/4 cup: 2.75 grams of fiber
5. One thing to keep in mind Ms. Smith when looking for foods that will increase your intake of fiber is to go brown. Brown grains are usually whole wheat. Whole wheat versions of grains that you usually eat in their white forms have a much higher value of fiber. Subbing out white breads and pastas for whole wheat breads and pastas is an easy way to increase your intake of fiber.

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