High Fiber Meal Plan for Children
High Fiber Meal Plan for Children and Teens
1. Fiber needs for children aged 12 or younger: Fiber needs vary for children of different ages. On the average, needed grams of fiber per day for a child equals the child’s age + 5 grams. Teen needs are similar to adults at 25 to 35 grams per day.
2. When increasing fiber in the diet, it is also important to increase fluid. Six to eight cups of fluid a day is usually recommended. Water, milk, fruit juice, jello, and popsicles all count as fluid.
3. General ideas for increasing fiber in the diet include:
a. Increase fresh vegetables. Leave the peel on and serve raw when possible. Aim for 3 to 5 servings a day.
b. Increase fresh fruit. Leave the peel on and serve raw when possible. Aim for 2-4 servings a day.
c. Use more whole grain products, such as whole grain bread, wheat crackers, high fiber cereals.
d. Increase oats and oatmeal in the diet.
e. Increase dried beans and peas.
4. Some foods with a high fiber content include:
- Dried fruits such as apricots, apples, raisins, craisins.
- Fresh apples, strawberries, blackberries, bananas, canned pears, peaches with skin, cantaloupe.
- Baked beans, sweet peas, kidney beans, pinto beans
- Whole wheat bread and crackers, whole wheat pasta
- Sweet potatoes, corn, green peas, broccoli
- Dried beans and nuts
- Popcorn, nuts, almonds
5. Read the nutrition facts label when purchasing items. Choose the item or brand with the most grams of fiber per serving.
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