September 26, 2012 by thehealthyheartcenter
Fiber is found in plant-based foods. It is the portion of the food that is not digested or absorbed by the digestive system. It can be found in fruits, vegetables, beans, nuts and whole grains. Fiber takes a long time to move through the digestive system and helps keep you fuller longer! Many high fiber foods are low in calories and therefore can help control weight. Fiber can also help lower the LDL or “lousy” cholesterol that is bad for your heart and arteries. It also helps keep your digestive system regular and avoid constipation.
Adequate intake fiber recommendations:
- 1 to 3 years: 19g/day
- 4 to 8 years: 25g/day
- 9 to 18 years- female: 26g/day
- 9 to 13 years- male: 31g/day
- 14 to 18 years- male: 38g/day
Here are a few ways to add fiber to your diet!
- Choose breads, crackers, and pastas that are “whole grain” or “100% wheat”…the first ingredient on the nutritional label should be whole grain or whole wheat flour
- Try oatmeal for breakfast! There are many fun toppings you can add to oatmeal such as craisins, peanut butter, or cut up fruit
- Choose whole pieces of fruit over fruit juice
- Try to eat a vegetable at every dinner
- Popcorn is a great high-fiber snack but watch out for extra butter and salt!