The Greenprint - Marco Borges

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1 medium 5.5 Apple (with skin) 1 medium 4.4 Banana 1 medium 3.0 Orange 1 medium 3.0
GRAINS SERVING SIZE TOTAL FIBRE (GRAMS)
The grains group is high in B vitamins and several key minerals, including magnesium, which is involved in more than three hundred health-promoting actions in the body. Try to have 1 or 2 servings daily.
Quinoa, cooked 125 grams 17.0
Bulgur wheat, cooked 250 grams 8.0
Pearl barley, cooked 200 grams 6.0
Porrifeg oats, instant, cooked 80 grams 4.0
Brown rice, cooked 250 grams 3.0
SEEDS SERVING SIZE TOTAL FIBRE (GRAMS)
Seeds pack a fibre punch in a tiny package. Have 1 or 2 servings daily.
Chia seeds 25 grams (2 tablespoons) 10.7
Flaxseeds 25 grams (2 tablespoons) 8.5
Squash and pumpkin seeds 25 grams (2 tablespoons) 5.0
Dessicated coconut (unsweetened) 25 grams (2 tablespoons) 4.6
Chestnuts 25 grams (2 tablespoons) 2.0

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