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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
Make it 1,800 calories: Change evening snack to 1 medium apple with 2 ½ Tbsp. natural peanut butter. Make it 2,000 calories: Add ¾ cup low-fat plain strained Greek-style yogurt with 1 Tbsp ...
Daily Totals: 1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium. Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack ...
Daily Totals: 1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium. Make it 1,500 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 3 Tbsp. sliced ...
Dietary fiber is found in plants, typically eaten whole, raw or cooked, although fiber can be added to make dietary supplements and fiber-rich processed foods. Grain bran products have the highest fiber contents, such as crude corn bran (79 g per 100 g) and crude wheat bran (43 g per 100 g), which are ingredients for manufactured foods. [20]
Eat at least 400 grams of fruits and vegetables per day (not counting potatoes, sweet potatoes, cassava, and other starchy roots). A healthy diet also contains legumes (e.g. lentils, beans), whole grains, and nuts. [11] Limit the intake of simple sugars to less than 10% of caloric intake (below 5% of calories or 25 grams may be even better). [12]
Or by making a tuna rice bowl packed with fiber-rich ingredients like pickled carrots, avocado and cucumber to give the meal a healthy fiber boost. ... 9 ways to add more fiber to your diet ...
The little seeds boast an impressive 10 grams of fiber and 5 grams of protein per a 2 tablespoon serving, making them filling and nutritious," Ball says. ... nut butter and a sprinkle of chia ...