Weight Loss Plan Tips and Tools

Shrinktheplanet Weight Loss
eat healthy.get fit. Live Well

MEMBER LOG IN
Join Us on Face Book Join Us on Twitter
empty empty

Food Fiber Chart: Increase your Weight Loss.

Use Alphabetical Directory to find the fiber content for your Food Choices.

 
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
 
Food Portion Calories Fiber (grams)

Almonds
slivered 1 tbsp 14 0.6
sliced 1/4 cup 56 2.4
Apple
raw 1 med 70 4.0
baked 1 large 100 5.0
applesauce 2/3 cup 182 3.6
Apricots
raw 1 whole 17 0.8
canned in syrup 3 halves 86 2.5
Artichokes
cooked l large 30-44* 4.5
canned hearts 4 or 5 sm 24 4.5
Asparagus
cooked, small spears 1/2 cup 17 1.7
Avocado
sliced 2 slices 50 0.9
whole 1/2 avg.size 170 2.8
Baked beans
(8-oz can) 1 cup 180* 16.0
Banana 1 med 8" 96 3.0
Beans
black, cooked 1 cup 190 19.4
kidney beans,
canned or 1/2 cup 94 9.7
cooked 1 cup 188 19.4
Bean sprouts, raw
in salad 1/4 cup 7 0.8
Beets
cooked, sliced 1/2 cup 33 2.5
whole 3 sm. 48 3.7*
Blackberries
raw, no sugar 1/2 cup 27 4.4
canned, in juice pack 1/2 cup 54 5.0
jam, with seeds 1 tbsp 60 0.7
Bran meal
3 tbsp 28 6.0
1 tbsp 9 2.0
Brazil nuts
shelled 2 48 2.5
Bread
high-bran "health" bread 2 slices 120-160* 7.0*
white 2 slices 160 1.9
dark rye (whole grain) 2 slices 108 5.8*
pumpernickel 2 slices 116 4.0
seven-grain 2 slices 111-140 6.5
whole wheat 2 slices 120 6.0
whole wheat raisin 2 slices 140 6.5
Bread crumbs
whole wheat 1 tbsp 22 2.5*
Broccoli
raw 1/2 cup 20 4.0
frozen 4 spears 20 5.0
fresh, cooked 3/4 cup 30 7.0
Brussel sprouts
cooked 3/4 cup 36 3.0
Cabbage, white or red
raw 1/2 cup 8 1.5
cooked 2/3 cup 15 3.0
Cantaloupe 1/4 38 1.0*
Carrots
aw, slivered (4-5 sticks) 1/4 cup 10 1.7
cooked 1/2 cup 20 3.4
Catsup, see Tomatoes
Cauliflower
raw, chopped 3 tiny buds 10 1.2
cooked, chopped 7/8 cup 16 2.3
Celery, Pascal
raw 1/4 cup 5 2.0
chopped 2 tbsp 3 1.0
cooked 1/2 cup 9 3.0
Cereal
All-Bran 3 tbsp 35 5.0
1/2 cup 90 10.4
Chex 2/3 cup 90 5.0
Bran Flakes, plain 1cup 90 5.0
cornflakes 3/4 cup 70 2.6
most cereals 1 cup 200 8.0
raisin Bran 1 cup 195 5.0
Wheaties 1 cup 104 2.0
Cherries
sweet, raw 10 28 1.2
1/2 cup 55* 1.0*
Chestnuts
roasted 2 lg 29 1.9
Chickpeas (garbanzos)
canned 1/2 cup 86 6.0
cooked 1 cup 172 12.0
Coconut, dried
sweetened 1 tbsp 46 3.4*
unsweetened 1 tbsp 22 3.4*
Corn (sweet)
on cob 1 med ear 64-70* 5.0
kernels, cooked or canned 1/2 cup 64 5.0
Cornbread 1 sq. (2 1/2") 93 3.4
Crackers
graham 2 53 1.4
Ry-Krisp 3 64 2.3
Triscuits 2 50 2.0
Wheat Thins 6 58 2.2
Cranberries
raw 1/4 cup 12 2.0
sauce 1/2 cup 245 4.0
cranberry-orange relish 1 tbsp 56 0.5
Cucumber, raw
unpeeled 10 thin sl 12 0.7
Dates, pitted 2 (1/2 oz.) 39 1.2*
Eggplant
baked 2 thick sl 42 4.0
Endive, raw
salad 10 leaves 10 0.6
English muffins (see Muffins)
Figs
dried 3 120 10.5
fresh 1 30 2.0
Fruit N' Fiber
cereal 1/2 cup 90 3.5
Grapefruit 1/2 (avg. size) 30 0.8
Grapes
white 20 75 1.0
red or black 15-20 65 1.0
Green (snap) beans
fresh or frozen 1/2 cup 10 2.1
Honeydew melon
3" slice 42 1.5
Lentils
brown, raw 1/3 cup 144 5.5
brown, cooked 2/3 cup 144 5.5
Lettuce
(Boston, leaf, iceberg)
shredded 1 cup 5 0.8
Macaroni
whole wheat, cooked 1 cup 200 5.7
regular, frozen with cheese, baked 10 oz 506 2.2
Muffins
English, whole wheat 1 whole 125* 3.7
bran, whole wheat 2 136 4.6
Mushrooms
raw 5 sm 4 1.4
sauteed or baked with 2 tsp diet margarine 4 lg 45 2.0
canned sliced, water-pack 1/4 cup 10 2.0
Noodles
whole wheat egg 1 cup 200 5.7
spinach whole wheat 1 cup 200 6.0
Okra
fresh or frozen, cooked 1/2 cup 13 1.6
Olives
green 6 42 1.2
black 6 96 1.2
Onion
raw 1 tbsp 4 0.2
cooked 1/2 cup 22 1.5
Orange
1 lg 70 2.4
1 sm 35 1.2
Parsnip, pared
cooked 1 lg 76 2.8
Peach
raw 1 med 38 2.3
canned in light syrup 2 halves 70 1.4
Peanut butter
processed 1 tbsp 86 1.1
homemade/natural 1 tbsp 70 1.5
Peanuts
dry roasted 1 tbsp 52 1.1
Pear 1 med 88 4.0
Peas
green, fresh or frozen 1/2 cup 60 9.1
black-eyed frozen/canned 1/2 cup 74 8.0
split peas, dried 1/2 cup 63 6.7
cooked 1 cup 126 13.4
Peas and carrots
frozen 1/2 package 40 6.2
Peppers
green sweet, raw 2 tbsp 4 0.3
green sweet, cooked 1/2 cup 13 1.2
red sweet (pimento) 2 tbsp 9 1.0
Pineapple
fresh, cubed 1/2 cup 41 0.8
canned 1 cup 58-74* 0.8
Plums 2 or 3 sm 38-45* 2.0
Popcorn
(no oil, butter or margarine)
1 cup 20 3.0
Potatoes
Idaho, baked 1 sm (6 oz) 120 4.2
boiled 1 med (5 oz) 100 3.5
mashed potato (with 1 tbsp milk) 1/2 cup 85 3.0
sweet, baked or boiled 1 sm (5 oz) 146 4.0
Prunes
pitted 3 122 1.9
Raisins
1 tbsp 29 1.0
Raspberries, red
fresh/frozen 1/2 cup 20 4.6
Raspberry jam 1 tbsp 75 1.0
Rhubarb,
cooked with sugar 1/2 cup 169* 2.9
Rice
white (before cooking) 1/2 cup 79 2.0
brown (before cooking) 1/2 cup 83 5.5
instant 1 serv 79 0.7
Rutabaga (yellow turnip)
1/2 cup 40 3.2
Sauerkraut
canned 2/3 cup 15 3.1
Shredded wheat
large biscuit 1 piece 74 2.2
spoon size 1 cup 168 4.4
Spaghetti
whole wheat, plain 1 cup 200 5.6
Spinach
raw 1 cup 8 3.5
cooked 1/2 cup 26 7.0
Squash
summer (yellow) 1/2 cup 8 2.0
winter, baked or mashed 1/2 cup 40-50 3.5
zucchini, raw or cooked 1/2 cup 7 3.0
Strawberries
without sugar 1 cup 45 3.0
Sunflower
kernels 1 tbsp 65 0.5*
Sweet potatoes (see Potatoes)
Tomatoes
raw 1 sm. 22 1.4
canned 1/2 cup 21 1.0
sauce 1/2 cup 20 0.5
catsup 1 tbsp 18 0.2
Tortillas 2 140 4.0*
Turnip, white
raw, slivered 1/4 cup 8 1.2
cooked 1/2 cup 16 2.0
Walnuts
English, shelled, chopped 1 tbsp 49 1.1
Watermelon 1 thick slice 68 2.8

Fiber Chart - High Fiber Foods are Key to Weight loss. Increase your fiber intake and you will increase the removal of fat deposits from the body and increase fullness reducing your daily calorie intake.

Choose some high fiber foods that you enjoy and start losing weight. Add to your Weight Loss Goal Sheet.

high fiber...lose weight

Subscribe to RSS headline updates from:
Powered by FeedBurner



Research has shown that people who consume an additional 14 grams of fiber daily cut their calories intake by 10 percent.

Fiber fact Tips and Tools:

Fiber increases weight loss because…

Fiber increases the sensation of fullness and influences the hormones that regulate food intake.  

Fiber is an essential part of our daily diet, because it helps our bodies feel full while eliminating fat deposits from our body.

Passion Flower-Weight Loss!
Dr. Oz Weight Loss Teas
Dr. Oz's Easy Detox Diet
Lose 7lbs in 7 Days Diet.
Best Selling Supplements.
Vitamin D & Weight Loss.
Easy Cleanse Diet.
Weight Loss Smoothies.
Zumba Workouts.
Dr. Oz Diet Teas.
Food Fiber Chart.
Weight Loss Plans.


Why is Fiber Key to a Healthy Diet?

Fiber is key to a healthy diet. Studies have shown that most people with high fiber diets lose more weight.  

Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss.  

Another plus: fiber increases bulk in the stomach, which promotes feelings of satiety to help reduce food intake by 40 percent.

Most experts suggest 25 to 30 grams of fiber per day.

A recent study published in the Journal of the American Dietetic Association looked at the diets of 52 overweight/obese people and compared them to 52 normal-weight people.

Results indicated that the diets of the obese group had higher amounts of fat, saturated fat and cholesterol, and lower amounts of fiber intake.

Increase your daily fiber intake to 25% and you will increase you weight loss. Add a workout routine to this and you will really start to shed the pounds. There are a lot of high fiber foods to choose from (see blow) so starting eating your fiber.


Healthy Meals and Snack Options:

healthy low calorie reccipes

Weighless Low
Calorie Recipes.
VIEW

Healthy Low Calorie Breakfast Tips.

Tasting Low Calorie
Recipe of the Week.
VIEW.

 

Workout Programs:

Zumba Workout Tips.

Zumba Workouts. VIEW.

the wave a fun workout

The Wave Workouts

A fun way to lose weight and
increase your energy level.
Get Started:

The Wavel Workouts
.

 

 

High Fiber Foods:

Black Beans - 16 grams
Almonds - 2.4 grams
Apples - 4.0 grams
Artichokes - 4.5 grams
Avocados -
Bananas - 3.0 grams
Beets - 3.7 grams
Blackberries - 4.4 grams
Whole Wheat Brand - 6.0 grams
Broccoli - 4.0 grams
All Brand Cereal - 6.0 grams
Chick Peas - 6.0 grams
Eggplant - 4.0 grams
Corn - 5.0 grams
Figs Dries - 10.5 grams
Whole Wheat English Muffins - 4.6 grams
Peas - 9 grams
Potatoes - 4.0 grams
Raspberries - 4.6 grams