When you ask a child if he/she would like a meal rich in fiber, the answer will likely be, “no way!” However, this is because the word fiber sounds like it is something that would not taste too good. It isn’t sweet or salty, so it is not a priority in their young lives.
The good news is that fiber is found in many tasty foods that your children likely already eat. It is found in many fruits, vegetables, and grains. Many of which, children eat on a daily basis because they like.
How much Fiber do Kids Need?
The easiest way to determine how many grams of fiber your child needs is to add 5 to your child’s age. Keep in mind this is for children ages 2 years and up. For example, a five-year-old should get 10 grams of fiber or a 10 year old -15 grams. Once your child turns 15; however, he/she will need 20 – 25 grams of fiber every day. This is the case for children over 15, teens, and adult women. Adult men will take in 30-38 grams of fiber each day.
How much Fiber is in the Food your child eats?
In order for a food to be considered high fiber, it should contain 5 grams of fiber or more. However, there are many good sources of fiber that provide 2.5 to 4.9 grams of fiber per serving. Simply mix and match these foods to get the recommended daily dosage of fiber per day.
Here are just a few common foods listed with their grams of fiber per :
Medium baked sweet potato with peel (4.8 grams)
Whole-wheat English muffin (4.4 grams)
A� cup cooked green peas (4.4 grams)
Medium raw pear with skin (4 grams)
A� cup raw raspberries (4 grams)
Medium baked potato with skin (3.8 grams)
A� of oat bran cereal (3.6 grams)
Medium raw apple with skin (3.3 grams)
1 ounce almonds (3.3 grams)
A� cup raisons (3 grams)
A� cup baked beans (3 grams)
Medium orange (3 grams)
Medium banana (3 grams)
If your child is picky, then come up with some fun ways to introduce fiber rich foods into their diets. Use whole grain for pancakes. Top the pancakes with a face made of apples, berries, and/or raisins. Make a banana face in your child’s oatmeal. Mix up your child’s favorite cereal with a fiber-rich one or simply add in a tablespoon of bran. Make a peanut butter and banana sandwich with whole grain bread. Have your child help you make mini pizzas from whole-wheat English muffins or bagels. Top them with pizza sauce and cheese that is low in fat. Add bran into hamburger meals. Just add a tad or they will be able to taste the bran.
Even snacks can be rich in fiber. Bake cookies or muffins with whole-wheat flour instead of regular flour. Add in raisins, berries, bananas, or pureed apples into the mix. An all time favorite for many kids is peanut butter crackers or crackers and cheese. Use whole-wheat crackers. Try all natural fiber bars. They are an excellent treat for any child. Be sure to buy all natural fiber bars from a reputable all natural company to ensure they do not contain artificial ingredients or other ingredients that are not healthy.