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You know how important fiber is for health in general, because it makes meals more plentiful and stays "regular".
But did you know that children also need their share of fiber? And for the same reasons.
The number five
How many are needed? In general, the US Institute of Medicine said that monitoring of fiber consumption should begin early in life. As a teenager, children need almost as much fiber as adults.
Grams of fibers by age:
- 1-3 years old: 19g
- 4-8 years: 25g
- 9-13 years: 26 g for girls, 31 g for boys
- 14-18 years: 26 g for girls, 38 g for boys
The American Academy of Pediatrics recommends not forgetting the number five: make sure children eat at least five servings of fruits and vegetables a day, as well as other good sources of fiber, such as whole grains.
The Nutrition Facts table on packaged foods can help you make choices that are high in fiber. If a food claims to be a good source of fiber, the grams of fiber will be listed under carbs. "Excellent" sources contain at least five grams of fiber per serving. "Good" sources have at least three grams.
Although whole grains make healthier choices than refined ones, some have more fiber than others. For example, whole wheat contains more than just brown rice or whole oats. In addition, the amount of fiber in the same grain can vary from one brand to another. So always read these labels. To vary, try new grains such as bulgur, buckwheat, cornmeal and wild rice.
Simple changes can be a big improvement.
An early start
When serving vegetables and fruits, do not remove edible peels. They contain fiber and prepare you less. When cooking products, avoid over-cooking because they destroy the fibers. Dried fruits, pumpkin and sunflower seeds and freshly made popcorn all make excellent fiber-rich snacks.
Try replacing some starchy proteins and vegetables, such as potatoes, with legumes – beans, peas and lentils. They are rich in fiber, vitamins and minerals, and provide herbal protein without the saturated fats of meat.
Do not forget that earlier in the life of your children will adopt a high fiber diet, the easier it will be for them to lead this healthy habit into adulthood.
Image credit: iStock
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