Quick Fiber Check

Quick Fiber Check - How Foods Fight Cancer

The Quick Fiber Check is a handy little tool. Using its simple scoring concept,
which takes only a minute or two to learn, you’ll be able to estimate
the fiber content of virtually everything in the grocery store and calculate
your own fiber intake.

To check your meals, write down everything you eat or drink for one
full day on the form that follows. Next to each food, jot in its fiber score,
using the following guide:

■ Beans: For each half-cup serving of beans or lentils or any food that
includes about this amount of beans or lentils as an ingredient, mark
7. That is the number of grams of fiber in a serving. One cup of
soymilk or one-half cup of tofu rates 3.
■ Vegetables: For each one-cup serving of vegetables, mark 4. An
exception is lettuce, for which one cup scores 2. A potato with skin
scores 4; without the skin, it scores 2.
■ Fruit: For each medium piece of fruit (for example, an apple, orange,
or banana, one cup of applesauce, or a banana smoothie), mark 3.
For one cup of juice, mark 1.
■ Grains: For each piece of white bread, bagel, or equivalent, score 1.
Whole-grain breads score 2. One cup of cooked pasta scores 2. One
cup of rice scores 1 for white and 3 for brown. One cup of cooked
oatmeal scores 4. Score 3 for typical ready-to-eat cereals, 1 for highly
processed and colored cereals, and 8 for bran, or check the package
information for grams of fiber.
■ Meat, poultry, or fish: Score 0. Animal products do not contain fiber.
■ Eggs or dairy products: Score 0.
■ Sodas, water: Score 0.

Diet Record - Quick Fiber Check