| Welcome! This page on the MDA website spotlights childhood
health and nutrition. We will be offering tips for both parents and health
professionals. In the future we'll be expanding our list of references and
resources. Thanks for visiting, and for helping MDA give ALL children
a healthier future!
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| FIBER FACTS
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Tips for Parents
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| American children eat a diet that is too low in dietary fiber.
For disease prevention, the recommended dietary intake of fiber for children over
the age of 2 years is 14 grams of fiber per 1,000 calories. A more gradual
guideline is 5 grams of fiber plus the child’s age. For infants and children
younger than 2 years, begin to add a variety of fruits; vegetables; and easily
digested cereals, as solid food are brought into their diet. Below are examples
of small changes to make in a child’s diet to gradually add fiber to their diet.
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- Instead of 1 cup Corn Pops cereal, choose 1/2 cup Frosted
Mini Wheats.
- Instead of 6 oz fruit juice, choose 1/2 cup fresh fruit.
- Instead of turkey on white bread, choose turkey on whole wheat
bread.
- Instead of a bag of potato chips, choose a bag of low-fat popcorn.
- Instead of a burger and fries, choose chicken, broccoli and salad
greens.
- Instead of a chocolate cookie, choose a fresh apple.
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Tips for Health Professionals
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| Dietary fiber is the term for plant materials that the human
body cannot digest and is found mainly in fruits, vegetables, whole grains, and
legumes. Fiber-rich foods are believed to lower serum cholesterol, aid in bowel
regularity, help keep calorie intake down, reduce risk of diabetes, and decrease
the risk of developing certain forms of cancer. It is important to increase
dietary fiber gradually over a period of time (3 weeks) to avoid abdominal
problems. Adults should aim for 20-35 grams of dietary fiber daily from a variety
of plant foods. Below are some tips to help add dietary fiber to daily consumption:
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- Choose fresh fruits and vegetables rather than juice.
- Eat the skin and membranes of cleaned fruits and vegetables.
- Eat more beans, peas and lentils.
- Eat more whole grains and whole grain products.
- Add bran cereal or unprocessed wheat bran to baked products such as
meatloaf, breads, muffins, casseroles, cakes, and cookies.
- Substitute whole-grain flour for half or all of the white flour when
baking.
- Make snacks count. Fresh and dried fruit, raw vegetables, and
low-fat popcorn and whole-grain crackers are all good choices.
- An increase in fiber should be accompanied by an increase in water.
- 5-A-Day website
- American Heart Association- Fiber.
- General Mills website
- Personal Health Zone website- Help Your Kids Eat Healthier.
- Medical and Health Information for a Healthier Life from Mayo
Clinic. Mayo Foundation for Medical Education and Research (MFMER).
July 28, 2003.
- Position Statement. "Health Implications of Dietary Fiber".
J Am Diet Assoc, 2002;102:993-1000 (Expires 2007).
- National Academies Press
website. Dietary Reference Intakes for Energy, Carbohydrate, Fiber,
Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) 2002;265-334.
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References/Links
Obesity Evaluation and Treatment: Expert Committee Recommendations-
an article from PEDIATRICS Vol. 102 No. 3 September 1998.
Michigan Department of Community Health
National Institute on Child Health and Human Development
US Department of Health and Human Services
Centers for Disease Control
United Dairy Industry of Michigan.
UDIM is the umbrella organization for the American Dairy Association and Dairy Council of Michigan.
National Dairy Council.
Visit the Health Professionals link for the 3-A-Day campaign, Nutrition Library,
Newer Knowledge of Dairy Foods, Statements, and Consumer Education materials.
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