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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.
Emily Fonnesbeck RD, CD is a Registered Dietitian in St. George, Utah. She is a private nutrition consultant and oversees the education curriculum and diet plans at Fitness Ridge Resort and Spa.
