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.