Children must be well-taken care of especially when it comes to their diet. This includes having proper and healthy diet designated for the children. At their ages their bodies need to be developed and nurtured. Another thing that you must take in consideration is to make their immune system stronger. This can prevent them from acquiring diseases that would make them healthy and strong. Parents must know what type of foods that they need to eat and determine the nutrients that the foods contain. Foods that are good for the children are high fiber foods.
The Benefits of High Fiber Foods for Kids
One of the great benefits of high fiber foods for kids is that they will have strong immune system. Having a strong immune system can prevent them from having diseases. Foods that are rich in fiber contain vitamins and minerals such as Vitamin C and B-complex vitamins, Vitamin A, folic acid, and potassium, among others. This can boosts the rate of their immune system.
Another of its benefit is that foods that are high in fiber are the best choices for snacks of children. These foods can remove any diseases such as the colon cancer and other types of cancer. This is a healthy diet that can develop their physical well-being and cognitive. This is because they can absorb the nutrients that the high fiber foods contain.
The Best Sources of High Fiber Foods
High fiber foods for kids are very essential for them to make them healthy. These foods rich in fiber are the whole-grain breads and cereals. These can be eaten in the morning breakfast or during their snacks in the afternoon. Fruits such as apples, berries, oranges, bananas, pears and prunes are high fiber foods suitable for children. These are absolutely rich in vitamins that can prevent them from acquiring diseases. Other foods that children can eat are almonds, artichokes, legumes such as lentils, split peas, dried beans, and the green peas.
Servings of High Fiber Foods for Children
There are amount of servings of high fiber foods for children that they may intake. For children with age 1 to 3 years old they should have 19 grams of fiber each day. For 4 to 8 years of age they should get 25 grams of fiber a day. For boys with age 9 to 13 years they must have 31 grams of fiber and for teen boys with 14 to 18 years of age they must have 38 grams of fiber a day. For girls with age 9 to 18 years old they must have 26 grams of fiber a day. The following are the amount of fiber in grams each food has:
1 medium banana (3.1 grams)
1 medium orange (3.1 grams)
1/3 cup of bran cereal (9.1 grams)
1 ounce (28 grams) of almond (3.5 grams)
1 medium baked potato with peel (3.8 grams)
½ cup (118 milliliters) of raspberries ( 4 grams)
½ cup (118 milliliters) canned sauerkraut (3.4 grams)
1 small apple with skin (3.6 grams)
1 medium pear with skin (5.5 grams)