1) What are dietary recommendations to increase fiber intake?

What are the 2002 AI recommendations for fiber intake for men and women ages 19-50 and how do they compare to typical intakes?

 

1.What are dietary recommendation to increase fiber intake?

• Eat whole grain bread instead of white bread
• Choose brown rice
• Buy whole grains in bulk because those are unprocessed
• Eat whole fruits instead of juicing them
• Snack on raw vegetable
• Substitute bean or legumes instead of meat 2-3 times per week
• Start your day with high fiber breakfast
• Add a salad even just one meal a day

2. What are the 2002 AI recommendations for fiber intake for men and women ages 19-50 and how do they compare to typical intakes?

Men= 38g/d

Women=25g/d

The typical intake for these age group is larger compared to others because in these age groups they require more calories to maintain a healthy body. They work and do more so they typically eat more so they need a good amount of healthy food in their diet. As you age you usually intake and need less food that is why the recommended fiber is lower and when you are young your body is smaller which also requires smaller intake.