Fiber in Children's Diets

Question:
How much fiber should children get and what are some tips for getting more fiber in their diets?

Answer:
The amount of fiber children age 3 and older need is linked to their age. The current recommendation is their age plus 5 grams. So if you child is 11, he should eat about 16 grams of fiber a day. The easiest way to make sure children get the fiber they need is to serve plenty of fruits and vegetables, whole grains, seeds, nuts and legumes. They’re all sources of fiber. Aim for at least 3 whole-grain servings and at least five servings of fruits and vegetables during the course of a day.

• Serve whole fruit instead of juice. Make fruit smoothies.
• Serve a platter of cut fresh fruit and vegetables with yogurt dips at dinner or for snacks
• Switch to whole-grain cereals, breads and pastas.
• Serve whole-grain cereal and milk for snacks, not just for breakfast
• Toss mild-tasting beans to soups, salads and stews. Top them with a little grated cheese for added flavor.
• Check the Nutrition Facts Panel to compare fiber content of cereals, breads, crackers.

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