Andrew's Wiki
Eat Fiber

Recommendations

• 25-30 grams of fiber per day
• 14 grams per 1000 calories
• Breakfast: at least 2.5 grams of fiber per serving

Breakfast

• Whole grain muffins and oatmeal cookies
• Yogurt, berry, and granola parfait
• Banana and peanut butter
• Chopped apples as a topping or mix-in
• Whole grain cereal
• Smoothie: yogurt, oats, berries/bananas

Snacks

• Dried fruit and nuts
• Graham crackers
• Smoothie: skim milk, ice cubes, fruit

Lunch and dinner

• Beans and lentils
• Whole grain breads

Desserts

• Replace 1/3 of flour in cookie/cake/muffin with oats