High Fiber Diet
Requirements:
Greater than 5 g dietary fiber
Recommendation Dietary Intake of 20 – 35 grams of fiber
daily,
with a goal of 25 – 30 grams, in addition to 80 oz. of water.
Day 1
Breakfast
§ 3/4
cup oat bran cereal
§ 1
cup fat free milk
§ 1
slice whole wheat toast
§ 1
orange
Lunch
§
Sandwich with pumpernickel bread, 2 ounces turkey, 1
slice low-fat cheese, 2 slices tomato, and 1 tablespoon mustard.
§ 1
cup yogurt with fruit
§ 1
apple
Snack
§ 3
cups popcorn
Dinner
§ Asian Shrimp Wraps
§ 1
cup brown rice
§ 1
cup broccoli
§ 1
whole wheat dinner roll
Dessert
§ 1
cup strawberries with ½ cup sherbet
Day 2
Breakfast
§ ¾
cup raisin bran
§ ½
cup fat free milk
§ 1
cup strawberries
§ ½
whole grain bagel with 1 teaspoon soft margarine spread
Lunch
§
Sandwich with whole grain bread, 2 ounces of lean roast
beef, lettuce, tomato and 1 tablespoon mustard
§ 1
apple
Snack
§ 1
pear
§ 1
oz. almonds
Dinner
§ Asian-Style Stuffed Bell Peppers
§ 1
baked potato w/ skin
§ ½
cup boiled spinach
Dessert
§ 1
cup strawberries with ½ cup low fat frozen yogurt
Day 3
Breakfast
§ 1
medium bran muffin
§ ¾
cup oatmeal
§ ½
cup skim milk
§ 1
cup strawberries
Lunch
§ 2
ounces lean roast beef on medium whole wheat bun, 1 slice low fat Swiss cheese,
2 slices tomatoes, with 1 tablespoon mustard
§ 2
Fig
Newtons
Snack
§ 1
medium apple
§ 7
whole wheat crackers
Dinner
§ Acapulco-Style Enchiladas
§ ½
cup steamed carrots
§ ½
cup steamed broccoli
Dessert
§ 1
cup red raspberries, fresh or frozen, with ½ cup low fat frozen yogurt