Saving the World, One Healthy Food at a Time!

img1

I'm Melissa Halas-Liang, Founder, Registered Dietitian, and mom, inspiring healthy living that’s easy, tasty, and fun!

Where to Find Fiber

By

Print & Share
Where to Find Fiber

Foods high in fiber are all around us! They include beans or legumes, whole grains, fruits and vegetables. Recommended servings for these foods are:

  • Two to three 1/2 cup servings of legumes (beans and lentils) per week
  • At least three servings of whole grains per day
  • At least five 1/2 cup servings of fruits and vegetables per day – two servings of fruit and three servings of vegetables. Five to nine servings per day is the ultimate goal. Visit www.fruitsandveggiesmorematters.org for more helpful tips.

When eating fruit and vegetables, try to leave the skin on whenever possible. This is where the fiber is typically found along with many other disease fighting nutrients. Keep in mind fruit juices are often high in calories and sugar and low in fiber. Children should have no more than four to six oz (1/2 cup to 3/4 cup) per day. Focus on fresh fruits and vegetables whenever possible.

What To Look For When Shopping For High Fiber Foods:

  • Read the food labels and choose products high in fiber.
  • Foods that are considered to be high in fiber have at least 5 grams of fiber per serving.
  • Foods that are considered to be a good source of fiber have 2.5-4 grams of fiber per serving.
  • When shopping for whole grains, look for the first ingredient on the ingredient list to have the word “whole” in it such as “whole-wheat flour”. If it says
    enriched or bleached, it is not a whole grain and will not be as high in fiber.

Being brown doesn’t make it a whole grain! Here are some examples of whole grains:

  • Barley
  • Brown rice
  • Bulgur
  • Millet
  • Oats
  • Wheat berries
  • Whole corn (hominy)
  • Whole barley (not pearl barley)
  • Whole rye
  • Whole-wheat (pasta, bread, tortillas)
  • Quinoa

Fruits, vegetables and whole-grain cereals are good fiber choices for young children. As children grow, parents can add beans, nuts* and more whole-grain products to their meals. It is important to introduce children to these types of high-fiber foods while they are young to help them learn healthy eating habits for the rest of their lives. As long as your child is meeting the recommendations for whole grains, fruits, vegetables and beans, he or she will be getting plenty of fiber.

*Introduction of potential food allergens at the initial stage of food introduction may be preventive of food allergy development. Speak to your doctor before initiating potential food allergens, especially if you have a family history of allergies or other risk factors like eczema. For concerns regarding peanut allergies see AAP consensus statement.

 


Enjoy this Article? Share the Love! Leave a comment below!

Facebook Twitter Pinterest Google

Similar Articles You May Like...

About the Author

Emily is a registered dietitian who received her degree from Brigham Young University. She has completed the Certificate of Training in Adult Weight Management and is a certified LEAP therapist. Emily helps individuals free themselves from diets, food guilt, food shame and obsessive exercise. She uses the principles of Intuitive Eating and mindful living to help her clients live the lives they were meant to live.

Website: http://www.emilyfonnesbeck.com/


Leave a Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

img

Our Mission

We help grow healthy kids, families and communities to create healthier generations!

Learn More
img img

My Other Hangout

Meet Melissa Halas-Liang. When she’s not at SuperKids Nutrition, she’s inspiring adults to live their best life through healthy eating and an active balanced lifestyle at MelissasHealthyLiving.com.

Get Inspired

As Seen In

  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo
  • partners-logo

Search

We're happy to answer any questions you may have, feel free to call us at
(555) 555-5555