These two menus show how to modify your menu to increase the fiber and decrease the fat content by making healthier choices all day. Remember to increase your fiber intake slowly, and drink plenty of water to avoid digestive upset.
Original Menu
Fried eggs
White toast with butter and jelly
Cornflakes with milk
Apple juice
Coffee
Canned tomato soup
Turkey sandwich on white bread with mayonnaise
Brownie
Coffee and milk
Fried chicken
Mashed potato with butter
Tomato juice
White bun
Ice cream w/ chocolate sauce
Sugar cookie
Potato chips
Grape juice
Ice cream
Approximate fiber total based on typical serving sizes: 3 grams
Approximate fat total: 115 grams
Fiber-rich Menu
Raisin Bran cereal with skim milk
Oat Bran Banana Bread (see FN1458)
Fresh orange slices
Coffee
Split Pea or Lentil Soup
Turkey sandwich on whole-wheat bread with lettuce and tomato
Oatmeal raisin cookie
Skim milk
Baked chicken (don’t eat skin)
Baked potato (eat the skin)
Steamed broccoli
Whole-grain bun
Low-fat ice cream with strawberries
Fresh apple slices with cinnamon
Popcorn
Raisins
Approximate fiber total based on typical serving sizes: 35 grams
Approximate fat total: 28 grams
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