Fiber - The Secret to Staying Slim!

Dietary fiber is a component of all plant foods. Fiber foods that fall into three of the four food groups like whole grains, cereals, wholemeal bread, fruit, vegetables, cooked beans, peas and lentils to find. Fiber has important health benefits for children:

* Promotes regularity and prevents constipation
* Reduces the risk of cancer and cardiovascular disease later in life

Children can have a variety of high fiber foods to eat to continue this healthy habit later in life!
How much fiber do kids?

The consumption of adequate amounts of fiber is important for the health of your child. The recommended daily intake of fiber:

Children 1-3 years: 19 grams

Children 4-8 years: 25 grams

Boys 9-13 years: 31 grams

Girls 9-13 years: 26 grams


Fiber consumption should be increased gradually. This is important to minimize the potential negative side effects such as abdominal pain, bloating, flatulence, cramps and diarrhea. Remember to encourage your children, more fluids, especially water to drink, because they eat more fiber.
Increase fiber intake for children through the following tips:

* The skins of fruits are rich in fiber. Serve fruits such as apples and pears with the skin. Cut the fruit into wedges for easy eating. Serve children nectar (mass) instead of fiber is less clear juice. Better yet, serve whole fruits instead of juice her.
* A bowl of fiber cereal is a good start to the daily needs of your child. Reading labels on whole grain products such as 3 or more grams of fiber per serving can provide. You can also sprinkle wheat bran or oat bran, or toss in the cut-up fruit such as berries and bananas in your child's favorite cereal.
* Mix in extra vegetables to dishes that make the man. For example, top a pizza or a sandwich thing with extra vegetables, or toss in extra vegetables or homemade soup cans.
* Make a smoothie with fresh fruit and yogurt for a quick breakfast or snack.
* Beans are loaded with fiber and protein. Drain and rinse canned beans, you can use in soups, stews, salads throw scrambled eggs and omelets.
* Popcorn, a type of whole grain products, a healthy snack with little or no salt and butter.
* Replace the whole wheat or oat flour for half of the flour in pancake, waffle, muffin or other flour recipes.
* Choose whole-wheat pasta than white flour pasta and brown rice or wild rice more often choose.