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HomeMy WebLinkAbout8.1 Dublin Pride ActivitiesOF Q 111 19-�-� ,82 l `O�LIFOR�� STAFF REPORT CITY CLERK DUBLIN CITY COUNCIL File # ❑ /❑©0-®® DATE: April 19, 2011 TO: Honorable Mayor and City Councilmembers FROM: Joni L. Pattillo, City Manager SUBJEC : Report on 2011 Dublin Pride Week Activities Prepared By: Roger Bradley, Senior Administrative Analyst EXECUTIVE SUMMARY: The City Council will receive a report on the planned activities for the 2011 Dublin Pride Week, scheduled for May 7 — May 14, 2011. FINANCIAL IMPACT: Sufficient funds are included in the Fiscal Year 2010-2011 Budget. RECOMMENDATION: Staff recommends that the City Council receive the 2011 Dublin Pride Week activities report. A� � Submitted Sr. Administrati e Analyst Review d Assistant City Manager Page 1 of 4 ITEM NO. DESCRIPTION:. Dublin .Pride Week is an annual event that seeks to promote a positive image for the City of Dublin. The primary objective for Dublin Pride Week is to seek ways to engage individuals and/or groups in action based activities to help improve the community. This year, Dublin Pride Week is scheduled to start on Saturday, May.7 and will conclude on Saturday, May 14, 2011. The 2011 Dublin Pride Committee is seeking to build on the success of previous Dublin Pride Week events by engaging diverse cornmunity groups and individuals in the planning process. The Committee is made up of inembers representing the following groups: • City Council • City Staff • Amador Valley Industries • Dublin San Ramon Services District (DSRSD) • Zone 7 Water Agency • Dublin/San Ramon Women's Club • Du61in Lion's Club •. Community Volunteers Previously, the Committee developed a branding logo that the community could associate with Dublin Pride Week. The attached brochure (Attachment 1) and other informational media utilize this branding logo "Our City, Our Home" with the 2011 slogan "Building a Healthy Community!" The slogan is an effort to recognize Dublin's contribution to the global community and encourages people to work to improve our world through environmental awareness and volunteerism as supported by the Dublin Pride Week activities. The proposed 2011 Dublin Pride Activities are as follows: Poster Contest: The poster contest has been a Dublin Pride Week tradition for many years. The Dublin San Ramon Women's Club has again volunteered to organize and manage the contest. The Poster Contest is open to all Dublin students grades K-12. Winning artwork will be displayed at the Civic Center. Awards will be handed out at a future Dublin City Council Meeting. School Giveaways: Dublin Pride promotional items will be given to each child that attends school in Dublin. This year's giveaways are dog tags for elementary school children and mega phones for students in middle through high school, which will have the Pride Week logo attached., Food Drive: Collection. bins will be set up at the two Safeway grocery stores within Dublin as done in the. past, and the Committee will also be approaching the other community groc~ry stores with the food donation opportunity, to collect non-perishable items throughout Pride Week. All food collected will be divided equally and donated to food banks that solely service Dublin, such as the Dublin Children's Emergency Council and the Well Clxistian Community. Collection bins will also be set up at Volunteer Day with a request for volunteers to bring a canned food item,_~ci#h them to Volunteer Day. . Page 2 of 4 Household Hazardous Waste Collection: , Dublin residents will be allowed to drop off household hazardous waste free of charge and also pick up free compost for their personal use. The event will be held at the MicroDental, a DTI Laboratory, site located at 5601 Arnold Drive (corner of Arnold and Central Parkway) on May 14, 2011. An. announcement with . reservation information will be mailed to Dublin residents informing them of the event place and time. - ' Volunteer Day Projects: ~ Volunteer Day is scheduled for Saturday, May 7, 2011 beginning at 8:00 a.m. and will_ conclude with a free BBQ at Shannon Park provided by the Dublin Lion's Club. All volunteers will also receive a free reusable shopping bag from the City of Dublin. Volunteer Day projects include the following: ~ Senior Assistance Projects Volunteers will help elderly citizens take care of home maintenance projects such as painting, cleaning, yard work, washing windows, etc. Schoo/ Improvement Projects Volunteers will choose from designated school beautification projects. Activities may include painting, repairs, cleaning, etc. Work is currently scheduled for Fallon Middle School and Green Elementary. Storm Drain Awareness Project Volunteers will be sent to various locations throughout the City to paste medallions on the City's storm drains, which remind residents that the storm drain drains to the bay, and as such, only storm water should enter the drain. Non-Profit Assistance Projects - Volunteers will be helping non-profits organizations take care of maintenance projects such as painting, ~ cleaning, yard work, washing windows, etc. Volunteers will also be assisting in outreach campaigns for non-profit organizations. ~ City. Parks Projects Volunteers will have the opportunity to help with various maintenance projects such as painting, ~ cleaning, yard work, 'planting trees, etc. at the following parks: Emerald Glen, Heritage Park, - Dublin Sports Grounds, and Shannon Park. City Creek Cleanup Projects Volunteers will have the opportunity to help cleanup several of the City's creeks and waterways. Fitness Challenge: , This year, the Pride Week Committee has decided to include a fitness challenge to complement this year's theme of "Building a Healthy Community." The program (Attachment 2) centers on collecting points for various . fitness .or good health relafed activities that are completed throughout Pride Week. Residents will be. asked to keep a daily total and submit~it to the City at the end of the week. The Challenge for the community will be to accumulate at least 1,000 points for the entire week. In order to provide incentive for participants to provide a score to the City, the Pride Week Committee recommends that a raffle of small prizes, such as movie tickets, be held for residents that turn in their forms. In addition, the Committee proposes that Page 3 of 4 tlie City Council provide recognition to the top three highest point getters at a future City Council meeting. Residents are able to download the program from the Pride Week website. Blood Drive: - " The community will have opportunity to donate blood to the America Red Cross on Thursday, May 12, 20.11 at the Dublin Civic Center from 9:30 am to 2:30 pm. ~ - ~~ - Bike to Work Day: . ~ This year, Bike to Work Day has been included as part of the Pride Week festivities. Bike to Work Day is an annual event that promotes good health and an alternative form of transportation to relieve traffic congestion and reduce greenhouse gas emissions. This year's event will occur on Thursday, May 12, 2011 at fhe Dublin/Pleasanton BART Station from 6:30 am to 9:00 pm. The first 300 bikers though the station wifi receive refreshment and free cycling giveaways. Relay For Life: Relay for Life is an exciting annual fundraiser event for the American Cancer Society, which is a part of Pride Week this year. This event begins at 9:00 am on Saturday, May 14, 2011 at Wells Middle School_ Teams of 5-15 rriembers walk, run, rock (rocking chair), or roll wheel chairs) in relay fashion for 24 hours around a track. The event is fi{led with live music, activities, contests, education and much more! Public Outreach: The success of Dublin Pride Week is largely dependent on the public outreach campaign developed to increase the community's awareness and participation in the activities and volunteer opportunities. This year's public outreach efforts include: • Website - www.dublinprideweek.com. The website was developed for participants to obtain up-to-date information on the various activities and volunteer opportunities surrounding Dublin Pride Week. The website also includes a place for volunteers to sign up to participate in any of the events. The website is highlighted on all media and outreach materials: . • Promotional posters - Posters displaying last year's Poster Contest winner were distributed to area businesses and schools. ~ • Press releases sent to area media representatives. -. • TV Video "Features" will appear on Tri-Valley Community Television (N30). • Brochure- Dublin Pride Week brochure is distributed to all community and faith based organizations in the City and placed at strategic focations throughouf the . City. . NOTICING REQUIREMENTS/PUBLIC OUTREACH: None. ' _ ~ : ATTACHM€NTS: 1. Dublin Pride Week Brochure ~~ ~ 2. Fitness Challenge.Program ._ ~ Page 4 of 4 ~ ~~ =v i~~.° ~,.~,°d( v-^ t::,;:,~.> ~~ t .~°- °~. ~ `~ ~. ; ,, ~ ~ ~~ x_...__..__. ~ ___~~yt ~ j _. M 5. S ~y ~ ~ ~! ~ y ~ ~, ~._.i ~ ~,, r[a~R.w~a.~c~ea - ~~. ~~ ~ ~. dK+Fn~~7~rt~7f~AtMr.$wva .~R,~~yrr ~ i uN~A'17~Prat `~ ~ ~ '~`~ ~~~ ~' ~~ ~~~ , ~_,'~ ~ ~ ~., ~. ,. W ~ ~ ~. ~ ,~wc~o~t ~. , ~r~a~~~ ~ a~~_nw"~ ~~ ;~ ~ ~~ ~ ~~: The Grond Prize ~nner from Last Year's Poster Contest Jieun (Jeanette) Hong 5th Grade Dougherty Elementary City of Dublin Amador Valley Industries Dublin Chamber of Commerce Dublin Lions Club Dub[in San Ramon Services District GFWC Dublin/San Ramon Women`s Club Dublin Unified School District Mimi's Cafe Peet's Co#ee Zone 7 Water Agency r~.~.~. ~ .~~ .. ~~"`~. rl ' 1 - .~.~ T = ~°, Whot is Dublin Pride Week? ~ Dublin Pride Week is a week packed ~ with a variety of civic opportunities. It's time to roll up our sleeves and make other cities "green"' with envy as we show aur friends and neighbors that by volunteering we can MAKE A DIFFERENCE. How Can 1 Participate? Take a look at the calendar of events listed in this brochure or on our website at www.dublinprideweek.com. Complete the volunteer registration form on our website or call (925) 833-6650 to be added to one of the volunteer projects. Make it a family affair, join as a group, or come on your own. Remember, this is: "Our City, Our Home" ~ ~ ~ CITY OF DuBLIN Please visit our website for more information: ~,~; www.dublinprideweek,com ~ ~ ~~ :~ SATURDAY, MAY 7, 2Q11 ~ Volunteer Day Volunteers will check in at 8:00 AM at Emerald Glen Park, 4201 Central Parkway, to assist with a Senior, Park, or School Project. Register to be a volunteer at www.dublinprideweek.com ALL Volunteers will receive a free reusable Dublin Green Bag made from recycled plastic bottles! +~ Senior Projects Volunteers will spend the morning assisting seniors by taking care of home maintenance projects such as flipping mattresses, yard work, washing windows, etc. ~ School & Park Projects Volunteers wil) choose from designated beautification projects at severa) locations. Activities may include painting, cleaning, weeding, etc. Trees will be planted at Emerald Glen Park. ~ Creek Clean-ups Volunteers are needed to clean up various creeks within the City. ~ Yolunteer Day BBQ After a morninp of workinq on various senior or school project. Emerald Glen Pa Club will host a 1 1:00 PM. iteers will return to re the Dublin Lions ue from 12:00 PM to POSTER CONTEST The Dublin Pride Week Poster Contest is for grades K-12. Contest winner's artwork will be displayed at the Dublin Civic Center. Awards wil) be handed out at a City Council Meeting. ~~`~~~ ~~~ ~ t :~ r , THURSDAY, MAY 12, 2011 +~ Parmers' Market Grand Opening! ~ Blood Drive ~ Bike to Work Day SATURDAY, MAY 14, 2011 ~ Household Hazardous Waste Collection and Compost Give-Away Dublin residents will be able to drop-off household hazardous waste free of charge, and also pick up free compost. The event wil) be held at 5601 Arnold Drive (corner of Arnold Drive and Central Parkway). Appointments are required and will be accepted unti) all appointments are taken. Call 1-800-207-8222 for details. +~ American Cancer Society's 2011 Relay For Life of Dublin MAY 7 TO MAY 14, 2Q"! 1 ~ Fitness Challenge Accumulate Fitness Poinfs by choosing from a large variety of healthy activities and lifestyle choices, Track your progress on the Fitness Challenge farm. Visit the website for further details and to download forms. +1~ Pood Drive The collection of food items for donation will occur during Volunteer Day and throughout the week. Please visit the website for more information and collection locations. ~ ~ U' MC1y ], 2011 - MAy 14,-2011 Name: Phone: Total Points: - ACTIVITY Sat. 5 7 Sun. 5 8 Mon. 5 9 Tue. 5 10 Wed. 5 31 Thu.~ 5 12 F~i. 5 13 Sat. 5 14 TOTAL~:~ Walk or Jog ~~ Road biking outdoors Mountainbikingoutdoors ', ~~;, ',;, Stationary bike/Spinning '' ~ Hiking ~,~ Swimming ~= Horseback riding ' Stretching (4 pt. max) ~ ;' Exercise class "~ ~ ~ h:~ Individual workout ' ` Workout with a Personal Traines Exercise machine Jumping rope ~P ReCreatlOn Spoft (not listed above) ~~~ ACtIVe SpOrt (not listed above) ; , ";" Heavy yard work ~ Light yard work ''" Heavy housework Light housework ' ~~ No caffeine ,,, ;, No refined sugar 3?~,~ ~~; Nojunkfood No alcohol ,~,,,~ Drink 32 oz. water (a Pc. max) ~`~'"' , ,.. Less than 20 grams saturated/ ~~ ~•,, trans fat ~~ Eat 25g of fiber ~ Five fruits and vegeta6les - ~,~~ 8 hours of SLEEP/night . ~~~'' Non-smoker ~ ~. ~. _ ~; ~~ ~.E ~ ~ <: "Onceperc <. ompefitrorr . ~ .. ~~ "`~ . .~,, ~~~v;~`~; ~ . q~~;:'' Take a multi-vitamin `~'~ ' ~~aE~ ''.'~. Attend an athletic event ~ ~^'s Read wellness article (s pc. max) ~~~~, Read wellness book ~ Community service ' e~ ;:, Donate blood • 1 inch or 1% body fat reduction ' E„ „', ' ~;r': ' One, ~. , t~me uttfie EQ9r~~ endaf the"w /~/' • ' eek,,, ' .d'X' .., '~~ ~• ~, : / ~a 'e' ~ x r Be innin to end wei ht loss g g g ~`="' ~;': . ,~~«~ ;> . I w..; . " ~` ' One timefat ` end~of~week ~ i ,~ . = : ° . .. ~ .. „ -- „r,r~~ ~ . xi~~~~. ' Quit Smoking. ;'~% ...~•. ~ •• ,.` '` ' . : a ~One ~:.;... . trme at ihe q~"~.. end'of ihe~w ~~~ ,,, eek . . _ ~ / ' ''` . . _ ' - , . X '~"~ ' , ~, ,~. ' BONUS POINTS* Enter a sanctioned competition ~~~ ~ ~'- 9 or more fruits and vegetables ~'~ ' - Hike one of the Dul~lin Trails - ~ A', x~~ ." *Note: Fruii & Veggie Bonus Points can be earned ance a day. Points for a Sanctioned Competition can only be earned once per competi- tion. A swim meet or tennis tournoment lasting severol days for example would only earn you the bonus points on the FIRST day, j Attachment 2 - _ Walk or Jog (Treadmill included) * 1 mile 1 point Ride a bike outdoors on the road 2 miles 1 point Mountain Siking outdoors 1 mile 1 point Stationary bike/Spinning Class 15 minutes 1 point Hiking 30 minutes 1 point Swimming 1/2 mile (33 laps in a 25 yd pool) 3 points Horseback riding 30 minutes 1 point Stretching (Max 4 points/day) 10 minutes 1 point Exercise class (ex. Yoga, Pilates, Aerobics, boxing) 20 minutes 1 point Individual workout 30 minutes 1 point Workout with personal trainer . 30 minutes 2 points Exercise machine (ex. Stairmaster, Rowing, Elliptical) 15 minutes 1 point Jumping rope 5 minutes 1 point Recreation sport (ex. Bowling, Table Tennis) 1 hour 1 point Active sport (ex. Tennis, Climbing, Rollerblading) 30 minutes 1 point Heavy yard work (ex. Mowing, chopping) 30 minutes 1 point Light yard work (ex. Watering, Pruning) 1 hour 1 point Heavy housework (ex. Vacuuming, Moving Furniture) 30 minutes 1 point Light housework (ex. Sweeping, Dusting) 1 hour 1 point No caffeine 1 day . 1 point No refined sugar (**.*see explanation) 1 day. 1 point No "Junk Food" (candy, chips, fried foods) 1 day 1 point No alcohol 1 day 1 point Drink 32 oz of water (Max 3 points/day) 1 day 1 point Less than 20 grams of saturated/trans fat 1 day . 1 point Eat 25g of fiber 1 day 1 point Five fruits or vegetables** " 1 day 1 point 8 hours of SLEEP/night (does not include reading/TV in bed) 1 day 1 point Being a Non-Smoker i week 2 points Take a multi-vitamin 1 day 1 point Attend an athletic event 1 point Read a 1,000 word wellness article (max. 5 per week) 1 point Read a wellness book ` 3 points Community service 1 hour 1-point Give blood each time 3 points 1% body fat reduction or 1 inch from waistline or hips- one time at end of week . 3 points/inch Beginning to end weight loss ~. one time at end of week 3 points(Ib Quit Smoking ~ 1 week, 7 points„ Bonus: Enter sanctioned competition . 1 time/competition ~ 3 points: . Bonus: 9 or more Fruits and Veggies -. 1 day 3 points. Bonus: Hike one of the Dublin Trails ~ 5 points 'This is extra-curricular walking - not routine walking at home or work ** Fried vegetables (fried'zucchini, french fries, veggie chips, etc.) don't count *"*Desserts, sugared cereal, sweet breads (muffins, etc.), sugar added to coffee or fruit ~~ ~ Nutritional In f ormational Sheet SERVING SIZE INFORMATION: General Guidelines to help with fruit and vegetable serving sizes Fruits . 1 medium fresh f~uit . ~ cup canned fruit (~n ioo%fru~c~~~ce) - . % cup (6 oz) 100%fruitjuice* .. '/< cup dried fruit , .% fresh grapefruit or other similarly sized fruit . 17 small grapes . % Banana Ve~etables .'h cup starchy type veggies (com, peas, mashed potatoes) • 1 medium corn on the cob • 1 small potato •~ CUP bE?af15 (garbanzo, pinto, kidney, white) .~ cup black-eyed peas oc lentils . 1 cup raw, leafy veggies . % cup cooked/frozen/canned vegetables . 3/ cup S00%vegetablejuice* *Only one serving/day should come from fruit/vegetable juice Note: When increasing the number of servings of fruits, vegetables, and whole grains in your diet remember to increose servings of fruit and whole gradually, in order to prevent undesirable gastrointestinal side effects. If you rarely eot whole grains or any fruits & vegetables and then suddenly eat a lot - you may experience some discomfort. SATURATED/TRANS FAT INTAKE: Trans fat (also known as trans fatty acids) is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. Trans fat behaves like saturated fat by raising low-density lipoprotein (LDL or "bad") choles- terol that increases your risk of coronary heart disease. Trans fat is made when hydrogen is added to vegetable oil -- a process called hy- drogenation. HydrogenaLion increases the shelf life and flavor stability of foods containing these fats. Saturated fat will appear on Nutrition Facts labels underneath total fat. Trans fat will sometimes be on the Nutrition Facts label: (Starting in January 2006, it will be mandatory for companies to list trans fat on all Nutrition Facts labels.). The following foods are typically higb in safurated and/or trans fats: *eutter, mar- garine, cheese; whole milk, ice cream, 6eef fat chicken skin, cakes, cookies, pies, chips, crackers. ut~-e~ic~rt ~~~t~ Savirar~ ~i~e.1 cup (~?36rn11 Servinc~~ Per Gontainer 1 Hnvunt ~r :-r~~nnq Calori~; ~:~ ~alorie~frrmFatQ %Dal~ l~~.n_..` Tr~t~l Rut ~;~ tl~b ~2lurated =atGc~ 0°:'u T~~nsF~;Dg Clinlestero3 Lessth~n~mg ~"u Sacliimr 1'?:7mg 5~~a Tot~l Cz~rb~h~dr~~t~l_I~ .~n:o Gi ietar:s~ Fil~er l~~ ~, 5ug~~s11~ ~ ~ Prat~in yq 1~~4 Jitamir ~ lr~'?,o • dramm C ~~'~. Ca'r_iur Llt •IeorrD°~.'ditaminD25'% "F err_~M D ail y V~IuES are ba~A on' e 2,L7~~~. crloria cii°t. 'fOUr d~lV. •,ai.~es may be hicther or lov~er depertiin_ry:un y~urcalcrie n~erJw~' " ~ ~aturaiECUTr~ns Fat ~ FIBER CONTENT IN FRESH FOODS Food Amount Grams Apple 1 medium 3 Apple Juice 1 cup 0- Apricot 3 dried 4.5 Asparagus • 2 spears 1 Avocado 1/2 medium 2 Banana 1 medium 2.4 Green Beans Cooked 1 cup 2 Broccoli (raw) 100 g 4 Cantaloupe ~ 1 cup 1 Carrot 1 medium Z Cucumber 1/2 Cup <1 Grapes 1/2 Cup <1 Orange 1 medium 3 Peach 1 medium 2 Onion 1large 0.6 Pear with skin 1 medium 4 Poptorn (air popped) 3.5 Cup 4.5 Potato with skin 1 medium 4 Strawberries 1 cup 4 Spinach (raw) 1 cup 1 - SpiltaCh (cooked or frozen). 1 cUp 4 Tomato 1 medium 2 Fsber cantent ~t ~ckaged foods can Ge "~ FACTS ON FIBER: Studies have looked at the relation- fc~und o~ the kal~l. Fs~s 5hip between high-fiber diets and the decreased risk of the frh~r canfen# ~if son~e ~ many diseases, including colon cancer, coronary heart fresh fruits and , disease and diabetes. Fiber may be beneficial in treating yegetabies, see the t~hle c~n the nght. or preventing constipation, hemorrhoids and diverticu- ~ ~ litis. Water-soluble fiber helps .decrease blood choles- ~ ~K terol levels. _ w ~n t,t' Food Serving Size Fiber (gm) Food Serving Size Fiber (gm) Cereals: Vegetables (cooked): All-Bran 1/3 cup 8.5 Asparagus, cut 1/2 cup ~ 1 Bran Buds 1/3 cup 7.9 Beans (string, green) 1/2 cup 1.6 Bran Chex 2/3 cup 4.6 Broccoli 1/2 cup . 2.2 Cheerios 1 1/4 cup 1.1 Brussels sprouts 1/2 cup 2.3 Corn Bran 2/3 cup 5.4 Cabbage (red, white) 1/2 cup - 1.4 Com Fiakes 1 1/4 cup 0.3 Carrots 1/2 cup 2.3... Cracklin' Bran. 1/3 cup 4.3 Cauliflower 1/2 cup ~ 1.1 Crispy Wheats n' Raisins 3/4 cup 1.3 Corn, canned . 1/2 cup 2.9 40% Bran 3/4 cup 4 Kale leaves 1/2 cup 1.4 Frosted Mini-Wheats 4 biscuits 2.1 ~ Parsnip ~ 1/2 cup _ 2.7 Graham Crackos 3/4 cup 1.7 Peas 1/2 cup 3.6 Grape IVuts 1/4 cup 1.4 Potato (with skin) 1 2.5 Heartland Natural Ce~eal 1/4 cup 1.3 Potato (without skin) 1 1.4 Honey Bran 7/8 cup 3.1 Spinach 1/2 cup 2.1 Most 2/3 cup 3.5 Squash, summer 1/2 cup 1.4 Nutri-Grain, barley 3/4 cup 1.7 Sweet potatoes 2-Jan 1.7 Nutri-Grain, corn 3/4 cup 1.8 Turnips 2-Jan 1.6 Nutri-Grain, rye 3/4 cup 1.8 Zuccfiini 1i2 cup 1.8 Nutri-Grain, wheat 3/4 cup 1.8 Vegetables (raw): 100% Bran 1/2 cup 8.4 Bean sprouts 1/2 cup 1.5 100% Natural Cereal 1/4 cup 1 Celery, diced 1/2 cup 1.1 Oatmeal, (cooked regular, quick, or instant) 3/4 cup 1.6 Cucumber 1/2 cup . 0.4 Raisin Bran-type 3/4 cup 4 Lettuce, sliced 1 cup 0.9 Rice Krispies 1 cup 0.1 Mushrooms, sliced 1/2 cup 0.9 Shredded Wheat 2/3 cup 2.6 Onions, sliced 1/2 cup 0.9 Special K 1 1/3 cup 0.2 Pepper, green, sliced 1/2 cup 0.5 Sugar Smacks 3/4 cup 0.4 Spinach 1 cup 1.2 Tasteeos 1 1/4 cup 1 Tomato 1 1.5 Total 1 cup 2 Legumes: Wheat Chex 2/3 cup 2.1 Baked beans/tomato sauce 1/2 cup 8.9 eaties 1 cup 2 Dried beans, cooked 1/2 cup 4.7 Wheat n' Raisin Chex 3/4 cup 2:5 Kidney beans, cooked 1/2 cup 7.3 Wheat germ 1/4 cup 3.4 ' Lentils, cooked 1/2 cup 7.3 Food Serving Size Fiber (gm) Lima beans, cooked 1/2 cup 4.5 Fruits: Navy beans, cooked 1/2 cup 6 Apple (with skin) 1 3.5 Breads: Apple (without skin) 1 2.7 Bagels 1 0.6 pricot 3 1.8 Bran muffins 1 2.5 Apricot, dried 5 halves 1.4 Cracked wheat bread 1 siice 1 banana 1 2.4 Crisp rye bread 2 crackers . 2 Blueberries 1/2 cup 2 Crisp wheat bread 2 crackers 1.8 Cantaloupe 1/4 melon 1 French bread 1 slice -_ 0.7 Cherries, sweet 10 1.2 Italian bread 1 slice 0.3 Grapefruit 2-Jan 1.6 Mixed grain bread 1 slice 0.9 Grapes 20 0.6 Oatmeal bread 1 slice 0.5 Orange 1 2.6 Pita bread 1 piece 0.4 Peach (with skin) ~ 1 1.9 Pumpernickel bread 1 slice - 1 Peach (without skin) 1 1.2 Raisin bread - 1 slice 0.6 Pear (with skin) 1/2 large 3.1 White bread 1 slice ~ 0.4 Pear (without skin) 1/2.large 2.5 Whole wheat bread 1 slice 1.4- Pineapple 1/2 cup 1.1 Pasta and rice: ~ Plums, damson 5 0.9 Macarohi 1 cup 1 Prunes 3 3 Rice, brown 1/2 cup 1 Raisins 1/4 cup 3.1 Rice, polished 1/2 cup ~ 0.2 Raspberries 1/2 cup 3.1 Spaghetti, regular 1 cup 1.1 ~ Strawbernes 1 cup 3 Spaghetti, wheat 1 cup - ~ 3.9 Watermelon 1 cup 0.4 . Juices: Nuts: Apple 1/2 cup 0.4 Almonds 10 nuts 1.1 Grapefruit 1/2 cup 0.5 Filberts 10 nuts 0.8 Grape ~ 1/2 cup 0.6 eanu s nu s . range cup ~