Q&A: How much fiber does my 8-year-old daughter need?
"Age + 5," is a good rule of thumb for the daily fiber
needs of children over the age of 3, saysDr.Debby Demory-Luce, a
registered dietitian with the CNRC.
Although 13 grams of dietary fiber might sound like a lot, rest
assured that your daughter can get all the fiber she needs by eating
a variety of healthy foods and the recommended minimum of five servings
of fruits and vegetables and one serving of whole-grain foods each
day.
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Fiber Math:
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Grams of Fiber
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1 medium banana
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2
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2 slices 100 percent whole wheat bread
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4
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1 medium orange
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3
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3 medium-size potato wedges with skin
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2
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1/2 cup peas
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2
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Total:
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13
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Other fiber-filled tips:
- Leave the peeler in the drawer when preparing apple and pear
snacks and potatoes.
- Fresh, frozen or canned fruits are richer in fiber than juice.
Offer for snacks or dessert.
- Keep ready-to-eat vegetables and dip on child-accessible shelves
in the refrigerator.
- Toss extra vegetables, beans or lentils into soups and salads.
- Stock up on whole-grain breads and crackers.
- Some brown-hued breads are simply white bread with food coloring.
Check for the word "whole" before grain names on food
labels and ingredient lists.
Learn more about fiber in health:
Dietary
Fiber is Still in Style, Food Insights, March/April 1999
Role
of Dietary Fiber in Children's Health (American Dietetic Association)
Health
Implications of Dietary Fiber -Position Statement of
the American Dietetic Association
Consumer
News-- Nutrition and Your Child Newsletter
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