FOOD SELECTED SERVING SIZE(1)
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS
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Bagel, whole-wheat 1 medium
Biscuit, whole-wheat 1 medium
Breads, multigrain, pumpernickel, rye, white, and whole-wheat
blend, whole-wheat, or whole-wheat with raisins 2 regular slices
Bulgur, cooked or canned 2/3 cup
English muffin, whole-wheat 1
Muffins, bran or whole-wheat 1 medium
Oatmeal: Instant, fortified, prepared 2/3 cup
Regular or quick, cooked 2/3 cup
Pita bread, whole-wheat 1 small
Ready-to-eat bran cereals 1 ounce
Rolls: Multigrain 1 large
Whole-wheat 1 medium
FRUITS
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Apples: Dried, cooked, unsweetened 1/2
cup
Raw 1 medium
Applesauce, unsweetened 1/2 cup
Apricots, dried: Cooked, unsweetened 1/2 cup
Uncooked 1/4 cup
Banana, raw 1 medium
Blackberries, raw or frozen, unsweetened 1/2 cup
Blueberries, frozen, unsweetened 1/2 cup
Dates, chopped 1/4 cup
Fruit mixture, dried 1/4 cup
Guava, raw 1
Kiwifruit, raw 1 medium
Mango, raw 1/2 medium
Nectarine, raw 1 medium
Orange, raw 1 medium
Peaches, dried: Cooked, unsweetened 1/2 cup
Uncooked 1/4 cup
Pears: Canned, juice-pack 1/2 cup
Dried, cooked, unsweetened 1/2 cup
Dried, uncooked 1/4 cup
Raw 1 medium
Prunes, dried: Cooked, unsweetened 1/2 cup
Uncooked 1/4 cup
Raisins 1/4 cup
Raspberries, raw or frozen, unsweetened 1/2 cup
Strawberries, frozen, unsweetened 1/2 cup
Tangelo, raw 1 medium
VEGETABLES
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Artichoke, globe (french), cooked 1 medium
Beans, green or lima, cooked 1/2 cup
Beets, cooked 1/2 cup
Broccoli, cooked 1/2 cup
Brussels sprouts, cooked 1/2 cup
Cabbage, cooked 1/2 cup
Carrots, cooked 1/2 cup
Okra, cooked 1/2 cup
Parsnips, cooked 1/2 cup
Peas, green, cooked 1/2 cup
Potato, boiled, with skin 1 medium
Snow peas, raw or cooked 1/2 cup
Spinach, cooked 1/2 cup
Squash, winter, cooked, mashed 1/2 cup
Sweetpotato, baked or boiled 1 medium
Tomatoes, stewed 1/2 cup
MEAT, POULTRY, FISH, AND ALTERNATES
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Dry Beans, Peas, and Lentils Beans; black-eyed
peas (cowpeas), calico, chickpeas (garbanzo beans), lima, mexican,
pinto, red kidney, or white; cooked 1/2 cup
Lentils, cooked 1/2 cup
Peas, split, green or yellow, cooked 1/2 cup
Nuts and Seeds Almonds or chestnuts,
roasted 2 tablespoons Peanut butter 2 tablespoons
Pine nuts (pignolias) 2 tablespoons
Pumpkin or squash seeds, hulled, roasted 2 tablespoons
Sesame seeds 2 tablespoons
Sunflower seeds, hulled, unroasted 2 tablespoons
(1) A selected serving size contains at least 2 grams of dietary fiber.
Disclaimer: This information is not intended be a substitute for professional medical advice. It is provided for educational purposes only. You assume full responsibility for how you choose to use this information.