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General Health
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 Let’s face it. Kids are picky eaters and some do not receive the nutritional elements they need on a consistent basis. A common concern is how much fiber children need.
Fiber helps the digestive system and helps lower cholesterol.
According to the American Academy of Pediatrics, the daily intake of fiber should equal one’s age plus 5 grams -- up to a maximum of 35 grams a day. This means that a two-year old should receive 7 grams daily while an 11-year-old needs 16 grams daily.
The American Heart Association (AHA) also has guidelines to help kids eat low-fat, high fiber diets. According to the AHA, both children and adults should consume 14g of fiber per 1,000 calories consumed, or 28g of fiber for a 2,000 calorie diet.
What may be most helpful is to learn what good sources of fiber are, so that you can help your child pick these out when hungry. A food is considered “high fiber” if it has at least 5g of fiber, per serving, or more.
Foods that qualify as “high fiber” and “higher in fiber,” are:
- Pears, Apples, Oranges
- Oatmeal or oat-based breads
- Raisins and dates
- Sweet Potatoes (not fried)
- Peanuts
- Rice
- Popcorn (air popped)
- Lentil Soup
- Pumpkin
“Switching out white breads for multi-grain or oat-based breads is a great way for parents to give their children more fiber,” said Corinne Bell, D.O., medical director with Cigna Medical Group CareToday. “Parents can also purchase oat flour for making pancakes and waffles, or put flax seed on top of cereal or in oatmeal for an extra dose of fiber.”
While parents often resort to juices to help their children consume recommended amounts of fruits and veggies, juices do not contain the fiber kids get by chewing on the real thing. Applesauce is a better choice over apple juice for adding fiber to the diet.
Pumpkin is incredibly versatile but usually forgotten about after Thanksgiving. It can be baked or mashed and added into muffin and casserole recipes. Try toasting the pumpkin seeds for an easy-to-carry snack that your kids can enjoy during car rides, errands and in front of the TV.
If your kids are resistant to change and still want hot dogs and chicken fingers at every meal, try serving homemade pork & beans. Chop up a low-fat hot dog and warm it with unsweetened beans. Or offer beans as a side instead of french fries.
Increase their intake gradually. While a lack of fiber can cause constipation, suddenly eating too much can cause a bloated feeling and tummy aches.
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