On Tue, 21 Jun 2005 14:24:49 GMT, Rita wrote in
<news:[email hidden]> on sci.med.nutrition :
Quoted message said:I have been wondering how those producing the nutrition
guidelines determine certain recommendations, such as
the grams of fiber one should strive for each day.
Can this vary by age and weight and other factors as well?
Eating say, x number of servings of vegetables each day
is recommended, but how large need those servings be?
Is there individual variation on this?
[...]
[QUOTE 'Dietary Guide Lines for Americans 2005']
The recommended dietary fiber intake is 14 grams per
1,000 calories consumed. Initially, some Americans will
find it challenging to achieve this level of intake. However,
making fiber-rich food choices more often will move
people toward this goal and is likely to confer significant
health benefits.
The majority of servings from the fruit group should come
from whole fruit (fresh, frozen, canned, dried) rather than
juice. Increasing the proportion of fruit that is eaten in the
form of whole fruit rather than juice is desirable to increase
fiber intake. However, inclusion of some juice, such as
orange juice, can help meet recommended levels of potas-
sium intake. Appendixes B-1 and B-8 list some of the best
sources of potassium and dietary fiber, respectively.
Legumes--such as dry beans and peas--are especially
rich in fiber and should be consumed several times
per week. They are considered part of both the vegetable
group and the meat and beans group as they contain
nutrients found in each of these food groups.
Consuming at least half the recommended grain servings
as whole grains is important, for all ages, at each calorie
level, to meet the fiber recommendation. Consuming at
least 3 ounce-equivalents of whole grains per day can
reduce the risk of coronary heart disease, may help with
weight maintenance, and may lower risk for other chronic
diseases. Thus, at lower calorie levels, adults should
consume more than half (specifically, at least 3 ounce-
equivalents) of whole grains per day, by substituting
whole grains for refined grains. (See table 7 for a list of
whole grains available in the United States.)
[...]
Considerations for Specific Population Groups
Older Adults
Dietary fiber is important for laxation. Since constipation
may affect up to 20 percent of people over 65 years of
age, older adults should choose to consume foods rich
in dietary fiber. Other causes of constipation among this
age group may include drug interactions with laxation
and lack of appropriate hydration (see ch. 2).
Children
Carbohydrate intakes of children need special considera-
tions with regard to obtaining sufficient amounts of
fiber, avoiding excessive amounts of calories from added
sugars, and preventing dental caries. Several cross-
sectional surveys on U.S. children and adolescents have
found inadequate dietary fiber intakes, which could
be improved by increasing consumption of whole fruits,
vegetables, and whole-grain products.
[...]
===
Appendix B-8. Food Sources of Dietary Fiber
Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard
amount; also calories in the standard amount.
(All are >10% of AI for adult women, which is 25 grams/day.)
-
Food, Standard Amount Dietary Fiber (g) Calories
Navy beans, cooked, /2 cup 9.5 128
Bran ready-to-eat cereal (100%), /2 cup 8.8 78
Kidney beans, canned, /2 cup 8.2 109
Split peas, cooked, /2 cup 8.1 116
Lentils, cooked, /2 cup 7.8 115
Black beans, cooked, /2 cup 7.5 114
Pinto beans, cooked, /2 cup 7.7 122
Lima beans, cooked, /2 cup 6.6 108
Artichoke, globe, cooked, 1 each 6.5 60
White beans, canned, /2 cup 6.3 154
Chickpeas, cooked, /2 cup 6.2 135
Great northern beans, cooked, /2 cup 6.2 105
Cowpeas, cooked, /2 cup 5.6 100
Soybeans, mature, cooked, /2 cup 5.2 149
Bran ready-to-eat cereals, various, ~1 oz 2.6--5.0 90--108
Crackers, rye wafers, plain, 2 wafers 5.0 74
Sweetpotato, baked, with peel, l medium (146 g) 4.8 131
Asian pear, raw, 1 small 4.4 51
Green peas, cooked, /2 cup 4.4 67
Whole-wheat English muffin, 1 each 4.4 134
Pear, raw, 1 small 4.3 81
Bulgur, cooked, /2 cup 4.1 76
Mixed vegetables, cooked, /2 cup 4.0 59
Raspberries, raw, /2 cup 4.0 32
Sweetpotato, boiled, no peel, 1 medium (156 g) 3.9 119
Blackberries, raw, /2 cup 3.8 31
Potato, baked, with skin, 1 medium 3.8 161
Soybeans, green, cooked, /2 cup 3.8 127
Food, Standard Amount Dietary Fiber (g) Calories
Banana, 1 medium 3.1 105
Orange, raw, 1 medium 3.1 62
Oat bran muffin, 1 small 3.0 178
Guava, 1 medium 3.0 37
Pearled barley, cooked, /2 cup 3.0 97
Sauerkraut, canned, solids, and liquids, /2 cup 3.0 23
Tomato paste, /4 cup 2.9 54
Winter squash, cooked, /2 cup 2.9 38
Broccoli, cooked, /2 cup 2.8 26
Parsnips, cooked, chopped, /2 cup 2.8 55
Turnip greens, cooked, /2 cup 2.5 15
Collards, cooked, /2 cup 2.7 25
Okra, frozen, cooked, /2 cup 2.6 26
Peas, edible-podded, cooked, /2 cup 2.5 42
Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are
from single nutrient reports, which are sorted either by food description
or in descending order by nutrient content in terms of common household
measures. The food items and weights in these reports are adapted from
those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods.
Mixed dishes and multiple preparations of the same food item have been
omitted.
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