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Fiber for Children It is important

Posted on Monday, December 26, 2011 by Shedtips

Having healthy children is something longed for all elderly people. So if you want to have healthy children should always be monitoring the children's development.

Providing nutritious food is the main requirement that children develop healthy. So, what are healthy foods that are needed by all children? In addition to milk and vitamins, we as parents need to know the needs of fiber needed by the children. Needs of children according to the calculation of the fiber is 5 grams + age children. So, if your son was 5 years old, then the need for fiber is 10 grams, and a 7-year-old needs 12 grams of fiber is.

Source of dietary fiber are vegetables, fruits, cereals, brown rice, whole wheat bread, legumes. To meet the needs of these fibers can be obtained from the daily food intake is nutritionally balanced.
For convenience, eat the food varies according to the needs of the body. In preparing the daily menu try a complete, consisted of:

Sources of carbohydrates: rice, potatoes, bread, cereal by the number of 3-4 servings a day
Sources of protein: animal and vegetable side dishes (fish, chicken, meat, eggs, tofu) by the number of 3 servings a day
Sources of vitamins and minerals and fiber: fruits and vegetables to 3-5 servings a day
Milk: rich in protein, minerals, especially calcium: 1-2 cups per day
So that the fibers are met, choose foods with enough fiber.

The fiber content in various foods:
• 1 medium size apples: 3 grams
• 1 whole banana (medium size): 3 grams
• 1 orange: 3 grams
• Papaya 1 / 2 cup: 1 gram
• Broccoli boiled 1 / 2 cup: 3 grams
• Carrots boiled 1 / 2 cup: 2 grams
• Spinach boiled 1 / 2 cup: 2 grams
• White rice 1 / 2 cup: less than 1 gram
• 1 piece of medium-size potatoes, boiled or roasted with the skin: 4 grams
• Boiled Potatoes peeled 1 medium fruit: 2 grams
• Cereal 1 cup oat bran: 7 grams
• 1 slice of wheat bread: 3 grams
• 1 slice of white bread: 1 gram

For example a simple menu of nutritious and adequate fiber:
Breakfast menu:
• Cereals, milk and banana
• Rice and spinach omelets slices
• Oatmeal porridge and milk plus slices of mango or papaya

Snack: Fruit slices plus jelly, for example:
• 1 / 2 or 1 cup papaya slices of small boxes and pudding or jelly
• 1 / 2 or 1 cup of mango

Lunch menu
• White rice or brown rice
• Vegetable nodes spinach and sweet corn
• Shrimp flour
• Sweet Orange

Dinner menu
• White rice
• Soup vegetables (carrots, broccoli, and sausage)
• Fried Chicken

Regarding the use of fiber supplements, it really isn't necessary if the child's needs would be sure of the fiber content of food a day to day. Eating fruit and vegetables, in addition to the rich content of fibers is also rich in vitamins, minerals and antioxidants which are good for growth and health of a child who is not in capsule supplements.

Many fiber supplements offered on the market, packed practical and attractive. For peacekeeping should be careful before buying what we really need it? Check nutritional content and composition as well as the products have been listed in the Food and Drug Supervisory Agency to look at the code's trademark



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