YMCA Healthy Living Magazine, powered by n4 food and health (Winter 2015) | Page 8
MICHELLE BROOM, APD
Michelle is an Accredited Practicising Dietitian and the General Manager at the
Grains and Legumes Nutrition Council™. For more information on the nutrition
and health benefits of grain foods visit www.glnc.org.au or to learn more about
Michelle go to n4foodandhealth.com
EIGHT WAYS TO
BOOST YOUR KIDS’
FIBRE INTAKE
Nutrition expert, Michelle Broom shares her tips to help your kids consume more fibre.
any Australian children don’t get enough fibre in their
diet, but the great news is, it’s not difficult to add
fibre to your kid’s diet using nutritious foods they
love, according to the Grains and Legumes Nutrition
Council™. Grain foods high in dietary fibre provide fuel for
the body and brain, and play an important role in gut health,
immunity and weight management.
M
Recommended daily fibre intakes for kids
Read the food packaging labels for guidelines on how
much fibre is contained in foods.
Gender
Recommended
Daily Fibre Intake
All
1 to 3 year olds
4 to 8 year olds
14g per day
18g per day
Girls
9 to 13 year olds
14 to 18 year olds
20g per day
22g per day
Boys
8
Age
9 to 13 year olds
14 to 18 year olds
24g per day
28g per day
YMCA HEALTHY LIVING MAGAZINE WINTER 2015
Here are eight tips to help ensure your kids get
fibre in their diet.
1. Start the day with cereal
Select wholegrain or high fibre breakfast cereals.
2. Provide a snack that counts
Opt for whole grain crackers and cheese.
3. Pack a sandwich or wrap
Use wholemeal, whole grain or high fibre bread filled with
salad and vegetables.
4. Order a nutritious hot meal from the canteen
Choose options with pasta or rice with lots of vegetables.
Whole grain pasta and brown rice are best.
5. Mix up flours when baking
Replace one quarter to a half of the white flour with
wholemeal flour.
6. Pack two serves of fruit every day
Also aim for five serves of vegetables each day.
7. Include a handful (30g) of nuts
For families without nut allergies, as a snack or meal addition.
8. Use legumes to keep salads and snacks interesting
Use kidney or cannellini beans and try adding lentils to
pasta sauces, casseroles and bakes.