of your scores for the tests
For each of the tests in the
questionnaire above, the highest score possible is 5.
Thus, the closer to 5 your score is the better your
diet is in:
- Fat AND
Fibre Score ........fat
- Fibre Score.......................fibre
- Fat Score..........................fat
A score of 5 indicates that you are
making the best food choices.
A score of 3 or less for any of the
tests shows that this is an area of your diet which
can be improved.
To read the 11 steps to reducing your fat intake, CLICK HERE.
Guidelines on increasing
your fibre intake.
PLENTY OF WATER
- Although water does not
contain fibre, it is an important part of a
high fibre diet because dietary fibre without
water will have the tendency to absorb water in your bowel and actually CAUSE
more problems than it will solve.
- Aim to drink 6 to 8 cups (2
litres) of fluid (preferably water) per day.
HIGH IN FIBRE
- Eat plenty of fruits and
vegetables: fresh, dried, frozen or canned.
Avoid those with added fat.
- High fibre fruits include
pears, apples, oranges, nectarines,
mandarines, dates and rhubarb.
- High fibre vegetables include
spinach, peas, broccoli, eggplant, cabbage,
potatoes and carrot.
- Legumes are high in fibre -
eat more dried peas, beans and lentils.
- Why not add a can of 4 bean
mix to soups and stews?
- Try baked beans on wholemeal
toast for breakfast.
- Cook low fat mince with red
kidney beans to use in Spaghetti Bolognaise
or Chilli Con Carne.
- Eat more nuts and seeds -
unsalted and dry roasted nuts, seeds such as
sunflower and sesame.
- Make a mix of your favourite
nuts, dried fruit and toasted sesame seeds
and use them as nibbles occasionally. Don't
overdo the nuts as they are high in Calories.
MADE FROM WHOLE GRAINS AND WHOLEMEAL FLOURS
- Choose wholemeal pasta and
brown rice more often. Cook both plain and
wholemeal rice or pasta separately and serve
both to make an attractive plate display
- Use wholemeal bread to make
sandwiches with a vegetable or salad filling
for extra fibre.
- Choose wholewheat or bran
breakfast cereals, and slices of fresh fruit
for flavour and fibre.
- Use kibbled or flaked grains
of rice, rye, wheat, oats and barley to make
bread or muesli
- Use bran in recipes that
- Use oatbran in recipes that
- Eat raw fruit and vegetables,
avoid over cooking and peeling. Steam
vegetables to retain flavour and nutrients
1. Wright, J.L. & Scott, J.A. (1996). Comparison of the fat and fibre barometer, a short diet questionnaire, to
weighed food records and a food frequency questionnaire in nutrition students.
Proceedings of the Nutrition Society of Australia, 20, 211.
2. Wright, J.L. & Scott, J.A. (1996). The fat and fibre barometer - a short diet questionnaire. Is it a useful form of dietary
assessment? Proceedings of the Dietitians Association of Australia, 16, 68.
3. Janine L. Wright and Jane A. Scott. (2000).
The Fat and Fibre Barometer, a short food behaviour questionnaire:
reliability, relative validity and utility. Aust J Nutr Diet
Abstract: The Fat and Fibre Barometer is a brief food behaviour
questionnaire which can be self-administered and scored in under ten
minutes. This paper reports on the reliability, relative validity and
usefulness of the Fat and Fibre Barometer in assessing the habitual fat-
and fibre-related food behaviours of 98 adult subjects. The reliability of the
Fat and Fibre Barometer scale was determined by Cronbach’s alpha coefficient (a = 0.86) and the subjects completed the Fat and Fibre
Barometer on two separate occasions in order to examine test-retest reliability (r = 0.92). Relative validity was determined by comparing Fat and
Fibre Barometer scores with the results obtained from a meal-based quantitative food frequency questionnaire (FFQ). Weighted k values
indicated fair to moderate agreement between Fat and Fibre Barometer
score and the FFQ for percentage of energy from fat and fibre density
(g/10 MJ) for both males and females. Pearson correlation coefficients
between the Fat and Fibre Barometer score and the FFQ for men and women were 0.37 and 0.63 for total fat; 0.33 and 0.75 for percentage of
energy from fat; 0.66 and 0.37 for total fibre; and 0.83 and 0.58 for fibre
density (g/10 MJ). The Fat and Fibre Barometer is a short, easy to use
dietary assessment tool with good reliability. The accuracy of the Fat and
Fibre Barometer is acceptable for educational purposes and the format of
the Fat and Fibre Barometer lends itself to providing rapid feedback about
increasing intakes of fibre-rich fruit, vegetables and wholegrain cereals,
and reducing fat intake. (Aust J Nutr Diet 2000;57:33-39)