Highfibrefood Lw

Partial capture of text on file.

                                                     
         
                                         High fibre foods 
               What is fibre? 
                 Fibre is the part of food that is hard for your body to break down and digest. It is found 
                 grain products, fruits, vegetables, nuts, seeds, beans and legumes. Fibre soaks up liquid 
                 in your body. When fibre goes through your bowel, it keeps the waste foods from 
                 getting dried out. Your bowel movements are softer and easier when you eat a lot 
                 of fibre. Fibre helps prevent constipation. 
                
                                   Cereal fibre is the best type of fibre to keep  
                                             your child’s bowels healthy. 
                          Cereal fibre is found in cereals and whole grain products. 
                
               How can I give my child more fibre? 
                 To give your child more fibre, choose foods from the lists on the next page.  
                 Fibre is naturally found in plants such as grains, vegetables and fruits. It is also an 
                 ingredient in other foods. Read food labels to see how much fibre is in one serving. 
                 Aim to eat products that are a high source of fibre more often! 
                
                                 A food with 4 to 6 grams of fibre in one serving  
                                             is a “High Source” of fibre. 
                
               How much fibre does my child need? 
                 Check the chart to see how many grams (g) of fibre your son or daughter needs at  
                 his or her age.  
                                      Age Boys Girls 
                                      1 to 3 years             19 g           19 g 
                                      4 to 8 years             25 g           25 g 
                                      9 to 13 years            31 g           26 g 
                                      14 to 18 years           38 g           26 g 
                  
                                                                                               please turn over  Î 
                                                                               High fibre foods 
                       
                                                                                                                                                                    
                                                                            High fibre foods                                                                        
                                                                                                                                                                    
                                   Breakfast foods                            Breads and muffins                              Pasta and rice                        
                          •    cereals: oatmeal,                          •     bran                                  •    whole wheat pasta 
                                               ®                  ®                                                                             ®
                               Red River , Guardian ,                     •     oatmeal                               •    Catelli Smart  pasta 
                               Fibre One Honey                            •     cornmeal                              •    brown rice 
                                            ®                   ®
                               Clusters , Corn Bran                       •     pumpernickel 
                          •    whole wheat pancakes                       •     rye 
                               or waffles                                 •     whole wheat 
                          •    whole wheat toast                                              ®
                                                                          •     Wonder+  products 
                                                                                                                                                                    
                                  Cookies and bars                                     Crackers                                      Snacks                         
                          •    fig or granola bar                         •     whole wheat                           •    all nuts 
                          •    peanut butter or oatmeal                                          ®                    •    popcorn 
                                                                          •     Rye Crisps  
                               cookies                                                      ®
                                                                          •     Triscuit  
                                             ®
                          •    All Bran  bars 
                                                       ®
                          •    Bowel Buddies  
                          •    Nature Valley Fibre 
                                                           ®
                               Source+ Omega 3  
                                                                                                                                                                    
                                                                                   Vegetables                                                                       
                          •    beets                                      •     brussel sprouts                       •    peppers (all colours) 
                          •    baked potato with skin                     •     carrot                                •    pumpkin 
                          •    beans (yellow or green)                    •     cauliflower corn                      •    spinach 
                          •    beans (legumes):                           •     eggplant                              •    sweet potato 
                               black, kidney, navy,                       •     mushroom                              •    squash 
                               lentils, chickpeas                         •     parsnips                              •    tomato 
                          •    broccoli                                   •     peas 
                                                                                                                                                                    
                                                                                        Fruits                                                                      
                          •    apricots                                   •     cantaloupe                            •    pears 
                          •    apples                                     •     dates                                 •    plums 
                          •    banana                                     •     figs                                  •    prunes 
                          •    blueberries                                •     grapefruit                            •    raspberries 
                          •    blackberries                               •     kiwi                                  •    raisins 
                          •    cherries                                   •     mango                                 •    rhubarb 
                          •    coconut                                    •     oranges                               •    strawberries 
                          •    currants                                   •     peaches 
                                                                                                                                                                    
                                                                                                                               ©  
                                                                                                                                 Hamilton Health Sciences, 1999 
                                                                                                                                              PD 4101 – 04/2008 
                                                                                                                            dpc/pted/CH/HighFibreFoods-lw.doc 
                                                                                                                                                 dt/April 22, 2008

The words contained in this file might help you see if this file matches what you are looking for:

...High fibre foods what is the part of food that hard for your body to break down and digest it found grain products fruits vegetables nuts seeds beans legumes soaks up liquid in when goes through bowel keeps waste from getting dried out movements are softer easier you eat a lot helps prevent constipation cereal best type keep child s bowels healthy cereals whole how can i give my more choose lists on next page naturally plants such as grains also an ingredient other read labels see much one serving aim source often with grams does need check chart many g son or daughter needs at his her age boys girls years please turn over breakfast breads muffins pasta rice oatmeal bran wheat red river guardian catelli smart honey cornmeal brown clusters corn pumpernickel pancakes rye waffles toast wonder cookies bars crackers snacks fig granola bar all peanut butter popcorn crisps triscuit buddies nature valley omega beets brussel sprouts peppers colours baked potato skin carrot pumpkin yellow green ...

Share

Help

Share

Share to social media

Help

Login Area