I just weighed my food before preparation – 14 oz sweet potatoes and 12 oz broccoli. That’s how our forefathers and mothers ate – lots of plants! I have something like this for lunch and dinner every day. I also eat 6-12 oz of lean meat or fish at lunch and dinner.
In restaurants, I always ask for double or triple servings of vegetables.
Click this link for a chart of food fiber content. Beans are an outstanding source.
Speaking of beans: when you increase your fiber intake, you will find yourself going to the bathroom (seated, gents) more often – I go about 4 times a day now. (TMI? – I think not – it’s important to know!)
The article quoted below is on point about this subject if you want to read more. I don’t know that I agree about the specific product they recommend, but in general there is good information included.
Today, the average American eats about 8 grams of fiber a day. But the average hunter and gatherer ate 100 grams from all manner of roots, berries, leaves and plant foods. And the fiber is what helped those ancestors of ours stay healthy. Just take a look at all the good things that fiber can do for your body.
You need fiber to keep you healthy from top to bottom, as well as to provide food for the healthy bacteria that work within you to promote health.
In fact, fiber can actually prevent obesity(i) and all the chronic disease of aging. This is because fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract. (ii) That keeps your blood sugar and cholesterol in ideal balance — and quickly eliminates toxins from your gut and reduces your appetite,