Ensure kids health with fiber

April 13, 2020

DO not pamper your children with the usual fried meals and foods from fastfood restaurants that will only cause obesity and could be a source of other illnesses.

Fiber is among the nutrients that most children and adults are not getting enough of every day. While aiming for healthy foods, choose the good sources of fiber.

A simple way to make sure your children are getting enough fiber is by making healthful food choices. While it may be impossible for Filipino kids to eat at least five servings of fruits and vegetables each day, recommended fiber intake is up to 25 grams. Children age five may need about 10 grams a day.

A diet that includes good sources of fiber may help prevent constipation. These foods also are good sources of nutrients and vitamins that may help reduce the risk of heart disease, certain types of cancer, and obesity.

Aside from vegetables and fruits, you can source fiber from beans, peas, nuts and fiber-rich whole-grain breads and cereals.

Reading the food label particularly the nutrition facts can tell you all about the nutrients and ingredients in a food. Nutrition Facts can help you choose foods that provide the nutrition that’s right for you, including fiber. Dietary fiber is a nutrient listed under “Total Carbohydrate” on the Nutrition Facts.

If the label says it contains five or more grams of fiber per serving, then that is an excellent source of fiber. If it says it contains three grams per serving, then it is a good source of fiber.

Not all foods labeled “whole grain” are a good source of fiber. Grains vary widely in their fiber content. For example, whole-grain wheat has more fiber than whole-grain brown rice or whole-grain oats. The amount of fiber in a whole-grain food can vary by brand.

Whole grains include whole wheat, brown rice, oatmeal, whole-grain cornmeal, whole oats, whole rye, and wild rice.