For a number of years, the term “fiber” has been the watchword for many healthy eating campaigns. It used to be called “roughage,” but that term has mostly gone out of style. Whatever you call it, fiber is a very necessary part of any healthy eating lifestyle.
Adults generally need about 25-30 grams of fiber each day. Children need less, depending on age. A rule of thumb for determining the amount of fiber a child needs is “age-plus-five,” meaning add five to the child’s age to determine the amount of fiber they need. (i.e. an eight-year-old would need about 13 grams of fiber [8+5] each day.)
To find fiber foods, check the Label
You will need to check the labels of the foods you buy to see how much fiber there is in a serving, and then be aware of how many servings you eat. However, if you eat a lot of fresh, whole foods, you will probably get enough fiber without doing the math.
Here is a list of food servings that have about 3 grams of fiber. If you make 8 or 9 choices from this list each day, you will be assured of getting enough fiber in your diet. This means that if you eat three meals a day, you will need about three selections for each meal. If you add a couple of snacks you will only need 2-3 selections plus 1-2 with each snack.
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