Getting our daily dose
of fiber is something we as adults worry about as we get older.
But fiber is a child's issue, too.
Fiber - fibrous
plant material that cannot be digested by humans and is found in
nutrient-rich fruits, vegetables and whole-grain foods - is one
thing that's lacking in lots of children's diets.
"I
see fiber deficiency every day," says Dr. John
Andersen, chief of Gastroenterology at Children's and professor of Pediatrics
at UT Southwestern.
Short-term problems like
constipation and gastrointestinal distress are common complaints
resulting from a low-fiber diet. But more serious are the risks of future
illnesses linked to low-fiber intake: high blood pressure, heart
disease, obesity and certain types of cancer.
The
American Academy of Pediatrics and the American Dietetic
Association both recommend a simple rule of thumb: The total number of
fiber grams a child should consume each day should equal the child's
age plus 5, starting at age 2. A 6-year-old, therefore, should have
11 grams of fiber a day.
How to get your child to
go for the grams:
- Keep your peel on. A
baked potato with skin has 4 grams of fiber - only 2 grams
without.
- Whole-grain foods have more fiber than refined
foods.
- Be creative. Top ice cream with fresh fruit; add wheat
germ to pancake batter or meatloaf.
- Pass the peanut butter.
Two tablespoons have about 2 grams of fiber.
- Steam your
vegetables lightly. Boiling "leaches out" fiber, leaving less in
your food. Fresh vegetables have more fiber than
canned.
- Eat your beans. Pork and beans, kidney beans, chickpeas, lentils
and black-eyed peas all are excellent fiber
sources.
- Snack smart. Five cups of air-popped corn have about 7 grams of fiber
(skip salt and butter). Graham crackers and fig bars have more
fiber than cookies.
Resources
Dean Foods LEAN Families
program
Raising Healthy & Happy
Kids
