Article in English: Whole grains are a healthful and fiber-rich food group that can help you meet your daily fiber needs.  Aim for 3-5 servings of 100% whole grains each day.  Whole grains are minimally processed and contain all 3 parts of the grain:  the germ, endosperm and bran.  The bran is the portion of the grain containing the most fiber.  One serving of grains is 1 ounce.  Aim to have a source of whole grains at most or all of your meals. Examples of whole grain foods include:  brown rice, quinoa, oatmeal, millet and corn. Protein is an essential nutrient to your diet.  In addition to animal-based protein sources (like chicken, dairy or beef), there are a variety of protein-rich foods that are also fiber-rich foods called legumes.  These can help you meet your daily fiber goal.  Legumes are vegetables that contain a relatively high amount of fiber.  They include:  lentils, beans and peas.  Specific types of legumes include:  black beans, chick peas, split peas, navy beans, edamame/soy beans, fava beans, kidney beans and black-eyed peas. Legumes are a very healthful addition to your diet.  In addition to being a great source of protein and fiber, they are also fairly high in folate, potassium, magnesium and iron.  Animal products do not contain fiber.. Fruits and vegetables can also help you meet your daily fiber goal.  Aim to include a fruit or vegetable at each meal and snack.  Top sources of fiber in the fruit group include:  raspberries, strawberries, pears, apples and oranges.  Top sources of fiber in the vegetable group include:  artichokes, broccoli, brussels sprouts, turnip greens, okra and potatoes with skin. Like beans, nuts are a tasty way to get additional fiber into your diet.  Aim to add a serving of nuts a few times a week.  Peanuts, pistachios, pecans, sunflower seeds and almonds are especially great sources of fiber. A 1/4 cup of almonds has 4 grams of fiber in it.  Nuts also provide a healthy dose of protein and omega-3 fats. Consuming the recommended 25 or 38 g of fiber daily can be a challenge.  If...

Summary in Vietnamese:
Ăn ngũ cốc nguyên hạt 100%. Đa dạng hóa nguồn protein. Ăn một loại hoa quả hoặc rau củ trong mỗi bữa ăn. Ăn nhiều loại hạt và đậu. Uống thực phẩm chức năng bổ sung chất xơ. Uống đủ 2 lít nước mỗi ngày.