Recipe for Success

 Find creative ways to add more dry beans to your menus. 

Thicken soups by adding pureed beans, sprinkle beans on salads, 

and consider adding beans to stews and spaghetti sauce. Or, 

choose main courses that showcase beans, such as tacos, chili, 

bean soup, and bean salads.

 Replace high-fat ranch dips with hummus (pureed garbanzo 

beans)! Serve hummus with fresh crisp 

vegetables such as carrots, broccoli, and 

cucumber sticks, or with whole-grain pita 

bread for a delicious high-fiber treat.

 Be a “stealth health” promoter! Boost 

the fiber in favorite entrées such as pizza by 

adding colorful vegetables on a whole-wheat 

pizza crust. Make the healthy choice an easy 

choice! 

 Top salads with dried fruits or nuts! Toss 

them into coleslaw and lettuce mix.

 Most Americans eat only half 

the recommended amount of 

dietary fiber each day.

 Foods that are good sources 

of fiber, such as whole grains, 

dry beans, fruits, vegetables, 

nuts, and seeds, also tend to 

be rich in vitamins, minerals, 

and antioxidants.

 Eating more fiber-rich foods 

as part of a low-fat, lowcholesterol diet can help 

lower blood cholesterol, 

which reduces the risk of 

heart disease.

 The 2005 Dietary Guidelines 

for Americans recommend 

a dietary fiber intake of 14 

grams per 1,000 calories per 

day. This translates to about 

7-12 grams of fiber at lunch.

 Schools can help students 

get more fiber every day by 

offering more whole grains, 

fruits, vegetables, and dry 

beans and peas in their 

menus.

Key I ss ueS:

Easy ways to 

follow the 2005 

Dietary Guidelines for 

Americans

Diets rich in foods containing fiber such as fruits, vegetables, and whole grains may reduce the risk of heart disease. So, 

getting enough dietary fiber is important for lasting health benefits!

Help students choose fiber-rich fruits, whole grains, vegetables, 

and dry beans by gradually adding more of these foods to your 

menus. About 85 percent of dietary fiber comes from these 

sources, so you don’t need to buy foods with added fiber to get the 

recommended amount each day. Compare Nutrition Facts labels 

for similar products and look for the amount of dietary fiber per 

serving. A “good source” of fiber provides between 3 and 5 grams 

per serving. A “high fiber” source contains 5 grams or more. 

Fact Sheet

for Healthier School Meals

Include Fiber-Rich Foods
United States 

Department of 

Agriculture

In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from 

discriminating on the basis of race, color, national origin, sex, age, or disability. 

To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 

1400 Independence Avenue, S.W., Washington, DC 20250-9410, or call (800) 795-3272 (voice) or 

(202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.

Food and Nutrition 

Service

For more information:

www.MyPyramid.gov

www.fns.usda.gov/tn/HealthierUS/index.html

USDA Commodity Food Program

Schools can order a variety of fiber-rich foods like canned dry beans 

(including pinto, black-eyed peas, refried and kidney beans), whole 

grains, and canned, fresh or frozen fruits and vegetables through the 

commodity program. Check the list of available foods at: www.fns.usda.

gov/fdd/programs/schcnp/.

Messages for Students

Did You Know?

Fiber helps us feel full without adding 

calories, so it may help people 

control the amount of food 

they eat to lose weight 

or or maintain 

healthy weight. 

 Offer plenty of whole-grain breads, pasta, and 

brown rice. Get unconventional with meatloaf or 

meat ball recipes...simply add oatmeal to increase 

fiber.

 Serve fruits and vegetables with the peel for 

extra fiber. Cutting the fruits and vegetables into 

smaller pieces will help younger students enjoy 

them. 

 Go for the Gold and take the Healthier US 

School Challenge! Showcase your fiber-rich 

menus and offer plenty of whole fruit or veggies 

and whole grains every day. And be sure to 

include beans at least once per week!

 Make a colorful parfait layered with fruit and 

low-fat yogurt 

topped with nuts or 

granola.

 Try whole-grain 

pita bread with 

hummus or bean 

dip!

 Start your day with 

a heart-healthy 

breakfast! Try hot or cold whole-grain cereals 

topped with fruit such as bananas, blueberries, 

strawberries, raisins, or dried cranberries.

(Source: USDA Nutrient Database 

for Standard Reference, Release 14)

3.73 grams 1 medium whole apple with peel

2.09 grams 1 medium whole apple without peel

1.50 grams 1/2 cup applesauce

.25 grams 1 cup apple juice

Fiber Facts: Which Should I Choose?