# Fiber Food log: Graded up to 40.

Fiber Food log: Graded up to 40.

Late assignments are graded down 50%.

You may use the same listing of food for each of the three logs for this semester, as we will be looking at completely different aspects of your daily food intake. If you do so, please be sure the day you record is very typical.

Food: Log everything you eat for one full day, including the foods that you determine not to have any fiber (like animal foods). Make sure the day you choose is a day that you actually eat multiple meals (not just coffee and a cereal bar). I reserve judgment to count off if the day does not appear to contain enough food. As most of you would have done in your Fundamentals course, be sure to note the amount of the food you ate in household measurements (like cups, ounces and tablespoons. Do not use “serving”, “fillet”, or something like “1 piece” – be more specific. If you note the amount in metric [gms], also note the English/household equivalent. Remember we are practicing easily moving back-and-forth from metric to English). Noting in common household measurements makes it more likely that you will have listed an appropriate amount. Look-up your foods at http://ndb.nal.usda.gov/ to get total fiber, or assess it from the label (a few foods do have total and soluble listed) or one of the sites noted below. For your convenience, 28g = 1 ounce. Be realistic in your amounts – ex: most of us can eat a whole Hass avocado (smaller, dark green, California) at a meal, but not the larger, lighter green Florida version. So be sure to choose the correct data for what you ate.

For the table: Use a whole number (preferred) or maximum of one decimal point for all line items (ex: 5.4, not 5.387g), sub-total for each meal and round to a whole number for the whole day (ex: 18g, not 17.8g; 0.2 g of fiber is clinically insignificant). I will understand if your total appears one off, due to a rounding error. However, I do expect college students to be able to do simple addition and subtraction, and will therefore count off if there is a significant math error other than rounding. Please bold the meal subtotals, makes it much easier to read for both of us, and less likely for you to make a math error. Leave a blank line between each meal.

Submit both the filled-in table (40 points) and the answers to the questions in webcourses (10 points) to complete the assignment.

To assess soluble fiber content (this information is harder to come by), use one or more of the following five sites.

1. http://www.globalrph.com/fiber_content_soluble.htm (The drop down menu to the right of each food is a multiplier for the stated serving size).

2. https://www.prebiotin.com/resources/fiber-content-of-foods/ (note that columns are in “total, insol, sol” order, different than your chart; double check your work. Alpha at the top to select)

3. http://www.healthhype.com/list-of-high-fiber-foods-soluble-and-insoluble-fiber-chart.html

4. http://commonsensehealth.com/soluble-fiber-insoluble-fiber-foods-list/

a. Warning: Both sites #3 and #4 site provide 5.7g fiber for a medium apple; this is too much. Total fiber for a med apple is ~4g; a large apple is ~5.4g, per the usda site. To use med apple data from this chart, multiply all by 0.7.

b. Also, for #4, some of the insoluble fiber numbers show as “.07”, but should be “0.7”-watch totals.

5. This article is informative in general, rather than having a large chart of soluble fiber foods. http://www.todaysdietitian.com/newarchives/120913p16.shtml

Soluble/Insoluble columns

If you cannot find both types of fiber for a food, find either the soluble or insoluble fiber, and then assess the other type by subtraction from the total fiber, so you can end up with both soluble and insoluble fiber totals for the whole day.

If after appropriate searching you still can’t find what you need, then find a similar food and do your best to estimate. Then just put an asterisk beside it and tell me how you got your number; I will not count off.

There will be discrepancies between the charts, and probably between the total fiber in these charts and any online lookup. Don’t stress over it, just pick a number and go with it. The goal is to get a fairly accurate evaluation, not be picture perfect. I count off a little if you are off a little; I count off more if your number is not within the realm of reality. I certainly cannot respond to a question on every item (from 75 or more students!), but if there is that one food that just doesn’t look right, you can email and I will try to help.

Important! – Specify if the starch portion you list is dry or cooked (for things that expand like pasta, rice or oatmeal). For oatmeal, the fiber is different if it is instant, quick, old-fashioned or steel-cut, so specify. For rice, be sure to note if it is brown or white. For bread, do not write just “wheat”; all bread (except gluten free) is made from wheat, specify if whole grain. For the box of “long grain & wild rice”, it is mostly white rice, so please only use the term “wild” if ALL of what you ate was wild rice (wild rice is related to rhubarb).

Your submission: just submit the table and the answers to the questions.

Evaluation:

Example: (please delete example items before you enter your own intake and do not complete black boxes)

 Food ( Put each food on its own line . Group foods from a meal or snack together and total the fiber for each meal/snack. Leave a blank line between each meal.) Amount Soluble fiber grams Insoluble fiber grams Total fiber grams Oatmeal, old-fashioned, dry (cooks up to 2/3 cup) 1/3 cup 1.4 1.3 2.7 Sugar, brown 1 T 0 Milk, 1% 1 cup 0 Banana, small 1 0.6 1.6 2.2 Breakfast totals 2 3 5 Banana, small 1 0.6 1.6 2.2 Bread, whole wheat 2 slice Turkey 2 oz 0 Lunch totals: Dinner totals: Snack totals: Daily Totals: (round to whole number)

Evaluation:

· Completed chart above (40 points)

· Missing totals (-5 points each offense)

· Not following directions (-5 points)

· Questions located in webcourses – Fiber Log Questions (10 points)