HIGH FIBER FOOD ERVING

1GRAINSJI CERUL AND PASTA

VJHOLE-WHE.lT PASTA
1CUP.
'.2
PEARLED BARlEV
1CUP 6.0
WHOLE-WHEAT
:2 SUCES G.O
IQUINOA CUP 5.0
WHOtJE-WHE.lT ENGLISf-'1 dUFFI 1\VHOLE 4.4
OATMEAL
Y:.d: UF'
4J)
RiCE
1CUP 4.0
POF'COR
l CUPS 3.5
VEGiTABLES
ARTICHOI!E
1 10.3
UMASEA S
:.a CUP 6.G
8RoCCOU
1 CUP 5.1

1CUP 5.0
GREEN PEAS
'Y2 CUP 4.4
BRUSSELS SPRO IJTS
1CUP 4 .1
CO LiARD GREENS
..a CUP 4.0
SWEET CORN 1CUP 4.1
SPLNACH. FRESH
1CUP 4.0
FRUIT

1CUP 8.0
Fl GS. DRIED
8.0
BLACl(BERRIES 1CUP 8.0
DRIED
Y..aCUP G.O
PEAR WI H SKIN
MEDIUM 5.5
APPLE WITH S I<J
1 MEDIU 4.4

1CUP 4.0
LEGtJMES, NUTS AND SEEDS
WHITE BEANS. SMALL
19
SPUTPEAS
1CUP 1G .. 3
KJC E't' BEANS
1CUP 16
LENTILS
1CUP 15.6
Bl.ACK BEANS
1CUP 5.0
tCHJcK
1CUP 12
fl.AXS EE:C [GROU 0}
TABLESPOON 2
SUNFLO\'IER SEEDS
V4 CUP 3.9
ALMO DS
oz.. 3.5