Sue Rose, RD - Office Location

The Food & Nutrition Board of the National Institute of Medicine suggests that men and women under the age of 50, strive for a total of 38 to 25 grams of fiber per day respectively. For men and women over 50, fiber intake should approach 30 to 21 grams of fiber respectively as calorie consumption should be decreasing with aging. Fiber is more than just a way to combat constipation! Fiber rich foods can also: Fill you up with low fat foods which are satisfying and help prevent overeating. Aid in decreasing blood cholesterol and blood sugar levels. Possibly prevent colon cancer and help regulate hormones in the body. Provide the diet with health enhancing compounds called phytochemicals.

FOCUS ON FIBER
Food Picks for Fiber!
1 cup canned baked beans/10 grams of fiber 1 cup blackberries or raspberries/8 grams of fiber 1 cup cooked acorn squash/6 grams of fiber 1/2 cup great northern beans or kidney beans/6 grams of fiber 1/2 cup cooked sweet potato/4 grams of fiber 1 cup blueberries/4 grams of fiber 1/2 cup broccoli/3 grams of fiber 1 medium ear of corn/3 grams of fiber 1 slice of most whole grain breads/2-3 grams of fiber

Sue's favorite high fiber food products!

LaTortilla brand tortillas.
1 large tortilla contains
14 grams of fiber! 
Great for wraps!!

Natural Ovens
line of high fiber breads.
A 60-80 calorie slice contains
5 grams of fiber!

Fiber One Cereals.
1/2 cup contains
60 calories and 
14 grams of fiber!

Barilla Plus Pasta
A 2 ounce serving contains
200 calories and 4 grams of fiber!

Kashi Go Lean Cereal
3/4 cup serving contains
120 calories and 10 grams of fiber!

Nature's Path Organic
Flax Plus Cereal
3/4 cup serving contains
100 calories and 7 grams of fiber!

Sue's Book Pick of the Month


The Complete Book of Food Counts (6th Edition)
by Corinne T. Netzer

"This book is a great tool for providing the basics on food composition-
calories, carbohydrates, protein, fat, sodium and fiber."

More of Sue's Suggested Readings