| |
Fiber In Food Info
Yes, eat food that contains fiber.
It can give a full feeling for a longer time. We learn from experts that when taking fiber in food such as whole grains, beans, vegetables and fruits you also have less chance of getting diabetes type 2 and heart disease.
Reading this article gets you also an idea or indication of food portion sizes. You can roughly compare the different servings.
Whole grains
Whole Wheat Crackers - five crackers OR
Whole Wheat Bread - one slice OR
Whole Wheat Cereal Flakes - one cup/bowl OR
Popcorn - three cups OR
Oatmeal - 1/2 cup OR
Brown Rice - 1/2 cup/bowl, is equal to 1 ounce whole grains
Vegetables
Baked potato - one medium counts as 1 cup starchy vegetables
Cooked Corn - 1/2 cup is equal to 1/2 cup starchy vegetables
Orange Vegetables
Baked Sweet Potato - one large OR
Baby Carrots - one cup/bowl, counts as 1 cup orange vegetables
Dark Green Vegetables
Raw Baby Spinach - one cup OR
Broccoli - 1/2 cup (crop: 4 1/2" wide) OR
Romaine Lettuce - one cup (crop: 11' wide and 7 1/2" tall), is equal to 1/2 cup dark green vegetables
Dry beans and peas
Cooked Kidney Beans - 1/2 cup/bowl OR
Cooked Pinto Beans - 1/2 cup/bowl OR
Cooked Black Beans - 1/2 cup/bowl, counts as 1/2 cup of dry beans and peas or is equal to 2 ounces meat and beans
Other Vegetables
Raw Cauliflower - 1/2 cup (about 6 small pieces) OR
Cooked Green Beans - 1/2 cup OR
Iceberg Lettuce - 1 cup (lettuce: 4 3/8" wide) OR
Raw Mushrooms - 1/2 cup/bowl OR
Raw Tomato - 1/2 cup (one tomato) OR
Tomato juice - 1/2 cup (glass: 2" wide and 4' tall) OR
Raw Zucchini - 1/2 cup/bowl (about 8 slices), is equal to 1/2 cup other vegetables
Red Onion - 2 slices is equal to 1/4 cup other vegetables
Fruits Food
Fruit Cocktail - 1/2 cup OR
Grapefruit - 1/2 medium (4” diameter) OR
Orange - one small OR
Orange juice - 1/2 cup (cup size= 2 5/8" wide, 3 7/8" tall) OR
Peach - 1/2 large OR
Raisins - 1/4 cup OR
Strawberries - 1/2 cup, counts as 1/2 cup fruit.
Banana - one large (8” long) OR
Gala Apple - one small OR
Mango - one medium OR
Plums - two large, counts as 1 cup fruit
Grapes - one medium bunch (about 50 grapes) counts as 1 1/2 cup fruit
Take your time to eat.
Do not eat fast. Eat in a moderate pace.
It takes about 20 minutes for your body and brain to be aware of your eating and to give you the sign that the hungry feeling is over. So, when you eat fast you get that sign too late.
Therefore do not eat fast.
It is important to quit eating before you feel full.
A lot of people also enjoy their dinner more when they take the time for it.
This weight loss website is for informational purposes only and is not intended to be a substitute for advice from your physician or health care professional.
|
|
|