|
 How
to achieve the recommended fibre intakes
with food
The
recommended fibre intakes for:
adults: 25-35grams/day
Children 3-18 years: age + 5 grams
Many
Australians consume less than 20g/day
You
don't need to eat alot more calories to
increase your fibre intake; you can easily
double your fibre intake without increasing
your calorie intake by being more selective
- see table below.
>30g
can be easily achieved if you cosume wholegrain
cereal products and by eating more fruit,
vegetables and legumes and instead of low
fibre cakes and biscuits have nuts/seeds
as a snack or use in meals
| One
day's food intake with <20g of fibre
|
fibre |
calories |
| 1
cup rice bubbles |
0.3g |
100 |
| 4
slices white bread |
3.2 |
280 |
| 1
tablespoon peanut butter |
2 |
125 |
| 1/2
cup canned fruit , undrained |
2 |
80 |
| 1/2
cup frozen mixed vegetables |
3 |
50 |
| French
fries large 110g |
2 |
290 |
| 1
cup white cooked rice |
1.2 |
184 |
| 1
plain dry biscuit e.g SAO |
0.3 |
40 |
| 1
fruit |
3 |
80 |
| 1
slice plain cake 60g |
1 |
170 |
| 1
cup commercial fruit juice |
0 |
115 |
|
Total
for day
|
18g |
1514 |
| One
day's food intake with >30g of fibre
|
fibre |
calories |
| 2
Weetbix Hi-Bran |
7 |
120 |
4
slices wholemeal + wholegrain bread
e.g Taylors bread |
7.2 |
240 |
| 1
tablespoon pure almond spread |
3 |
110 |
| 2
fruits |
6 |
160 |
| 1
cup frozen mixed vegetables |
6 |
100 |
| 1
small boiled potato with skin,100g |
3.5 |
70 |
| 1/2
cup baked beans |
6 |
140 |
| 1
cup white cooked spaghetti |
3 |
200 |
| 1
whole grain dry biscuit e.g vita-wheat
9 grains |
1.5 |
50 |
| 25
almonds 4g 170 |
4 |
170 |
| 1
cup whole fruit juice e.g wild about
fruit hi-fibre apple juice |
0.5 |
115 |
|
Total
for day
|
47.7g |
1475 |
Last
Updated: Marchl, 2002
|
