Build A
Volume 1
2008
Better Body
Increasing Fiber
Parents and care givers want to help children learn
healthy eating habits. You will find tools - information,
tips, recipes and physical activities - to help you in the
building process. Volume one focuses on fiber and its
value in children’s diets.
Fiber is the body’s scrub brush and
comes from the structural part of
plants. The 2005 Dietary Guidelines
for Americans advises us to eat more
fruits, vegetables and whole grains to
increase the fiber we eat.
How much do
children need?
The Dietary Reference
The two kinds of fibers, soluble and insoluble, work
differently, but both contribute to a child’s health in the
following ways:
Intakes recommend
19 grams daily for children
ages 1 to 3,
25 grams: 4 to 8,
31 grams: boys 9 to 13,
and
26 grams: girls 9 to 13.
· lower intestinal health - helps prevent bowel
problems and constipation;
· blood sugar - helps control blood sugar levels and
keeps a steady supply of energy available;
· blood cholesterol - may help lower levels and avoid
problems later in life; and
· weight - fiber-rich foods are filling and generally
lower in calories.
So what do we feed children to
meet their fiber quota? Some of
the best sources include whole
grain breads and cereals; apples;
oranges; bananas; berries; dried
plums; pears; green peas; and
almonds. Fresh fruits and
vegetables and whole grains - all
plant foods, contain fiber.
West Virginia Department of Education
TIPS
Add fiber-rich foods
gradually to allow the
body to adjust slowly.
Ensure children drink
adequate water daily.
This is very important!
Treat children to colorful
foods they love by
making funny faces out
of sandwiches using
whole grain pita bread
stuffed with their favorite
veggies. Use shredded
carrots for hair,
cucumbers for eyes and
red pepper for the
mouth.
For extra crunch in
salads, make a base of
crunchy veggies and top
with toasted whole grain
bread crumbs. Serve
with a tasty low-fat
dressing.
Make a cereal snack
consisting of whole grain
cereals, dried fruit and
nuts if desired. Eaten by
itself or with low-fat
yogurt, this is a great
snack to tide over
hungry appetites.
Build A
Better Body
Breakfast: make oatmeal a part
of breakfast; pancakes from
buckwheat; oatmeal muffins; or
whole grain bagels. Top cereals or
pancakes with fresh fruit or include
dried fruit in muffins.
Lunch or Dinner:
serve
sandwiches on whole grain breads;
vegetables ‘au natural’ instead of
processed (think baked potato with
skin instead of prepared frozen
fries); add berries, beans or nuts to
salads; add beans, barley or lentils
to soups; wrap sandwich fillings in
whole grain tortilla shells and top
with fresh salsa; and include fresh
fruits and veggies with these meals.
Serve whole grain pasta or brown
rice for a nutty, rich taste.
Snacks: make cookies from whole
grains such as oatmeal or wholewheat flour and add dried fruit or
nuts; incorporate pumpkin in
muffins, breads or cookies; fresh
fruit salad or a veggie plate. When
carving the pumpkin for Halloween,
save the seeds and toast them with
your favorite spice.
Build A
Better Body
NUTRITION
TOOL!
Soft Pretzels
Ingredients:
Frozen whole wheat bread dough
Try add-ons such as cinnamon, toasted oats, chili
powder, paprika, dried fruit, toasted pumpkin seeds,
or rice crispies. Be daring!
Method:
Thaw dough and separate into 2 ounce portions.
Allow children to roll out dough into a long rope and
twist into a pretzel shape. Spray with cooking spray
for a sticky surface and add favorite toppings or
spices. Bake according to package directions.
ACTIVITY
TOOL!
Sources: U.S. Department of Health and Human Services and
U.S. Department of Agriculture. Dietary Guidelines for
Americans, 2005. 6th Edition, Washington, D.C: U.S.
Government printing Office, January 2005.
Dietary Reference Intakes for Energy, Carbohydrate, Fiber,
Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, Food
and Nutrition Board, Institute of Medicine of the National
Academies, Washington D.C.:
The National Academies Press, 2002/2005.
Team Nutrition
US Department of Agriculture
Shake, Rattle and Roll
Children will gather around the room with enough
space to move without bumping into each other.
Instruct them to create a food move for everyone
when you call on them. The other children will
imitate the move until you signal stop. Moves might
include:
Sizzle like a potato cooking
Snap like a green bean
Shake like a milkshake
Circle like a bagel
Twist like a pretzel
Shiver like a frozen treat
Hop like a bubbly vegetable soup
Rattle like beans
Curl like a banana
Build A
Better Body
Fiber Assessment:
After reading the fact sheet, answer the following questions:
1. Name the two kinds of fiber found in food.
2. How does fiber contribute to a child’s well-being?
3. What food groups contain fiber-rich foods?
4. How much fiber do children need?
5. When adding fiber to the diet, add fiber-rich foods ____________ to allow the body to adjust
slowly.
6. Name a way to add fiber to breakfast.
7. Name a fiber-rich food that could be served at lunch or dinner.
8. Children should drink plenty of _________ when increasing fiber.
Assess your cupboard:
1. Examine your pantry and name the whole grain cereals you have on hand.
2. Name the fresh fruits you have available to serve.
3. Identify any fresh vegetable you have on hand.
4. How many times do you serve a whole grain breakfast cereal in a month?
5. Is the bread you serve made with whole wheat flour? If not, are you willing to switch?
6. Do you serve brown rice or whole wheat pasta? If not, would you?
In accordance with federal law and U.S. Department of Agriculture (USDA) policy, this institution is prohibited from discriminating on the basis of race, color, national origin,
sex, age, disability or retaliation. If you require information about this program, activity or facility in a language other than English, contact the USDA agency responsible for
the program or activity, or any USDA office. If you require this information in alternative format (Braille, large print, audiotape, etc.) contact the USDA’s TARGET Center at
(202) 720-2600 (Voice or TDD).
To file a complaint of alleging discrimination, write: USDA, Director, Office of Civil Rights; 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, or call toll free
(866) 632-9992 (Voice). TDD users can contact the USDA through local relay or the Federal Relay at (800) 877-8339 (TDD) or (866) 377-8642 (relay voice users). USDA
is an equal opportunity provider and employer.
WEST VIRGINIA BOARD OF EDUCATION
Dr. Steven L. Paine
State Superintendent of Schools
Delores W. Cook, President; Priscilla M. Haden, Vice President; Ronald B. Spencer, Secretary
Robert W. Dunlevy, Member; Barbara N. Fish, Member; Burma Hatfield, Member
Lowell E. Johnson, Member; Gayle C. Manchin, Member; Jenny N. Phillips, Member
Brian E. Noland, Ex Officio; James L. Skidmore, Ex Officio; Steven L. Paine, Ex Officio