Healthy Eating




NFC Menu Plan

This menu is based on 2,000 calories per day, and contains 32 grams of fiber as recommended by the National Fiber Council. According to USDA Food Guide this level of calories "is appropriate for many sedentary* males 51 to 70 years of age, sedentary females 19 to 30 years of age, and for some other gender/age groups who are more physically active."

Adjust your calorie levels according to your age, gender and activity levels. Meanwhile, try to keep your fiber intake as close to 32 grams per day as possible. You may want to consult a registered dietitian (RD) to help create a plan best suited to your needs.

Finally, remember to drink at least 8 to 10 glasses of water a day. Fiber acts on its ability to bind water, so it's important to have adequate amounts of water each day.

Food
Fiber (grams)
Calories**
Breakfast:
½ cup of high-fiber cereal
5
60
8 ounces of low-fat (1%) milk
0
110
1 medium banana, sliced
3
105
Coffee, tea, decaf
0
0
Snack:
1 cup non-fat plain yogurt
0
110
Lunch:
Turkey sandwich on whole-grain bread:
2 slices of whole-grain bread
4
140
3 ounces white-meat turkey
0
105
Large salad (3 cups greens)
3
105
2 tablespoons of "light" dressing
0
80
8 ounces of orange juice
0
110
¼ cup of raisins
1
110
Snack:
1 ounce dry-roasted almonds (22 pieces)
3
169
Dinner:
4 ounces lean pork tenderloin, OR beef tenderloin, OR salmon filet
0
220
1 medium baked sweet potato with skin
4
105
1 cup cooked spinach
4
40
1 tablespoon trans-fat free spread
0
80
1 medium orange
3
70
Snack:
1 cup non-fat plain yogurt
0
110
½ cup fresh blueberries
2
32
Discretionary Calories:
200



FIBER TODAY

What's New

NFC Fiber Review Paper Published by Nutrition Reviews

Hungry Kids: Fill Them Up with Healthy High-Fiber Foods


Keeping Fit with Fiber
Valerie Waters talks about the link between fitness and fiber.


Resources