Diario de virtualcadd, 27 dic. 10

List of High Fiber Foods
(The fiber count for most packaged foods can be found on the label.)
FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98
VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98
BEANS, NUTS, SEEDS AMOUNTFIBER (grams)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08

95 kg Disminuído hasta ahora: 7 kg.    Aún para ir: 20 kg.    Dieta seguida: Bien.

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2350 kcal

Grasa: 60,52g | Prot: 83,65g | Carbh: 382,36g.   Desayuno: herbal tea, milk shake. Almuerzo: Cooked Spinach (from Frozen, Fat Not Added in Cooking), rice, cooked vegetable , roti, almonds, dried figs, apple, herbal tea, dates, cashews. Cena: gravy, fried rice, shanghai noodles, dal, roti. más...

3398 kcal

Ejercicio: Conduciendo - 1 hora, Caminar (Moderado) - 5/kph - 20 minutos, Trabajo de Escritorio - 4 horas, Cricket - 2 horas, Descansando - 3 horas y 40 minutos, Durmiendo - 13 horas. más...