Ill. (Rockford News First) – Better health throughout the school year starts with small changes, says UW Health
Shirley Poole, a pediatric dietitian with UW Health Kids, says adding more fruits, vegetables, whole grains and legumes to meals and snacks helps kids get the fiber they need.
She explains fiber supports digestive health by helping kids:
- Prevent constipation
- Maintain a healthy weight
- Reduce the risk of high blood pressure and diabetes later in life
- Support long-term health and disease prevention
A simple rule of thumb Shirley points to is to aim for five fiber-rich foods each day. She shares that in order to estimate how much daily fiber your child needs, add 5 to their age. For example, a 10-year-old should get about 15 grams of fiber each day.
Some examples of fiber-rich food options:
- Breakfast
- Oatmeal topped with fruit
- Whole-grain toast with peanut butter
- Fresh fruit with breakfast
- Lunch and after-school snacks
- Raw vegetables and hummus
- Salads topped with nuts and dried fruit
- Air-popped popcorn
- Fresh fruit and whole grain snacks
Importantly, Shirley adds, as children consume more fiber, they should increase the amount of water they drink. This way it makes it easier for fiber to do its job and keep digestion running smoothly.
For more information, visit HealthyChildren.org, from the American Academy of Pediatrics.
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