Most adults should get 25–38 grams of dietary fiber per day, with exact daily fiber recommendations varying by age, sex, and pregnancy status.

Most lettuces give about 0.5–2 g of dietary fiber per cup, with romaine and leaf lettuce near the top and iceberg at the lower end.

Most adults do best keeping diet pop to about one small can a day or less and relying on water or unsweetened drinks for regular thirst.

One medium orange has about 3 to 4 grams of dietary fiber, mainly from its edible pulp and segments.

One medium apple with skin usually provides around 4 grams of dietary fiber, with size, variety, and preparation changing the total.

One medium baked sweet potato with skin has about 3.8–4 grams of dietary fiber, and larger skin-on servings can reach 6 grams or more.

One cup of cantaloupe has about 1.5 g of dietary fiber, while 100 g of cantaloupe provides roughly 0.9 g of fiber.

One cup of raw mango pieces has about 2.6 grams of dietary fiber, while 100 grams of mango contains roughly 1.6 grams of fiber.

Most adults can keep dietary cholesterol low by following a heart friendly pattern instead of chasing one strict milligram target per day.

Most adults do well with dietary fat at about 20% to 35% of daily calories, with only a small slice from saturated and almost none from trans fat.