Recommendations: Whole wheat pastas, whole wheat bread, brown rice, whole wheat cereals, (dried) beans, whole

wheat flour, green peas, whole wheat crackers Avoid: All breads and cereals which are not recommended, particularly products made from refined, fiber-free grains and flours Fat Exchange: nuts Fruit Exchange: all raw fruits (2+ servings per day) Meat and Meat Substitute Exchange: all (6+ servings per day) Milk Exchange: all low-fat (2+ servings per day) Vegetable Exchange: all especially broccoli, carrots, Brussels, sprouts (2+ servings per day)
Nicole Marcial Paolo Gonzales

High Fiber Diet Menu

Most people don't get enough fiber to realize its potential benefits. The typical person eats only about 11 grams of fiber a day, according to the American Dietetic Association. Health experts recommend a minimum of 20 to 30 grams of fiber a day for most people. The Food and Drug Administration has recognized fiber's importance by requiring it to be listed on the Nutrition Facts panel of food labels along with other key nutrients and calories. High-fiber diets help prevent cancer, heart disease and other serious illnesses while also lowering blood cholesterol, improve blood glucose tolerance after meals and promote regular fecal elimination. This diet is for atonic constipation, atherosclerosis, diverticulosis and diabetes mellitus. The full diet emphasizes on long fibered raw fruits and vegetables, whole grain cereals and coarse breads which are digested more slowly, keeping you fuller longer.

Made with Fiber by

Marian Maddela Cheska Sebastian BSN1 - NCM 100 February 2012

*Each meal or snack served with water.

Breakfast 1 orange 1 egg (poached or substitute) cup all-bran cereal 1 slice whole wheat bread toasted 1 tsp margarine or butter 1 cup skim milk or 2% fat milk 10 whole, shelled, unsalted almonds Hot, non-caloric beverage

Lunch 1 cup barley vegetable soup 2 slices whole wheat bread 2 ounces sliced turkey breast 1 pear 1 cup skim or 2% fat milk 2 tsp butter, margarine or mayonnaise, sliced lettuce and tomato for sandwich

Dinner 1 cup tomato juice 3 ounces broiled halibut cup dark whole buckwheat (kasha) cup steamed broccoli 2 tsp oil and vinegar dressing 1 slice whole wheat bread 1 tsp margarine or butter cup canned blackberries 3 tsp bran in 1 cup low-fat yogurt

Morning Snack Bran muffin Margarine 1 tsp Orange juice cup 1 medium apple with skin

Afternoon Snack 6 ounce cup light yogurt 4 cups light microwave popcorn 1 ounce almonds 1 cup sliced strawberries

Hot, non-caloric beverage cup salad Romaine or Boston lettuce Sliced carrots, cucumbers, mushrooms, green

*Each meal or snack served with water.