Introducing high fibre foods in your kid’s diet will help them have a good digestive health. Read on for how much fibre your kids need and which foods can meet your nutritional requirement.
Foods that are high in fibre are very good as a part of a well-balanced diet. High-fibre foods help food move through the digestive system and may protect against gut cancers and constipation in later years. It may also lower LDL ‘bad’ cholesterol and help prevent diabetes and heart disease. Foods with fibre are also beneficial because they are filling, with the fibre itself adding no calories. This discourages overeating and can help prevent obesity. There are many tasty foods that are great sources of fibre, including fruit, nuts and whole-grain cereals, so your child can enjoy meals and snacks that are both appetizing and healthy as a part of their diet.
Once over 2 years of age, you can calculate how much fibre your growing child needs to eat each day by adding 5 to the child’s age, so at 4 years of age, your child should be eating 9 grams of fibre each day. After the age of 15, teenagers and adult women should eat about 20-25 grams of fibre per day and adult men 30-38 grams of fibre a day.
Dietary fibre is found in plant foods like fruits, vegetables and grains It is listed on food labels under ‘total carbohydrates’ Examples of good sources of dietary fibre are:
Why not be creative when adding fibre to your family’s diet? Here are some fun and tasty meal-time ideas to inspire you to incorporate more fibre-rich foods into your family’s diet:
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