HealthMPowers presents
Family Times:
Promoting Healthy Choices
Nutrition
Family Times is a
newsletter provided by
HealthMPowers as a
resource for families.
Activities and
information are
presented to help
families encourage the
adoption and/or
maintenance of
healthy behaviors.
Research indicates that
family involvement is
critical to the health and
academic performance
of young people.
Encourage your child
to complete all activities
on the reverse side.
4th & 5th Grade
HIGH FIBER FOODS
Fiber, commonly known as
roughage, is a substance found in
plants that helps the body to
perform some vital functions. It
helps to move food through the
digestive tract, which prevents
constipation. It also helps to lower
cholesterol levels, prevent heart
disease and type II diabetes.
Dietary fiber can also help to
discourage
overeating because
it is very filling.
Fruits, vegetables,
whole grains and
legumes (or beans)
are all considered
high fiber foods.
There are two types of fiber,
soluble and insoluble. Soluble fiber
is found mainly in fruits, certain
vegetables, oatmeal, and dried
Tips for Caregivers:
beans. It dissolves easily in water.
Below is a list of high fiber Insoluble fiber is found primarily in
foods. (2.5g +/serving)





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
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Apples
Oranges
Bananas
Prunes
Almonds
Pears
Raspberries
Sweet potato with peel
Baked potato with peel
Cooked lima beans
Cooked green peas
whole grains and does not dissolve
easily in water.
Your child needs to consume an
amount of fiber equal to or greater
than his or her age, plus 5 grams per
day. A good source of fiber will
contain 2.5 - 4.9g per serving.
Below are ways to increase fiber in
your child’s diet:

Choose cereals with ‘bran’ or ‘fiber’
in the name.

Eat the skin of fruits and vegetables
like apples, peaches, potatoes.

Switch to whole grain bread.

Add beans to salads or soups.

Mix high fiber foods into your
child’s meal. Ex. Pancakes with
bananas on top.

Always have fruits and
vegetables at home
Please cut off below and return to your classroom teacher
Family Completion Chart
Young people need to hear health promotion messages at home. Children
learn by imitating adults. Help your child learn how to make healthy
choices. See reverse side for activities.
We completed this number of activities this week:________ Date:_______________
Comments:________________________________________________________________
Family Member Signature:__________________________________________________
Student Signature:__________________________________________________________
This was funded by USDA’s SNAP and other HealthMPowers partners. SNAP provides nutrition assistance to people with low income. It can help
individuals buy nutritious foods for a healthy diet. For more information go to www.compass.ga.gov or call 1.800.georgia (678.436.7442). In the Atlanta area,
call 678.georgia (678.436.7442). This institution is an equal opportunity provider and employer.
©2013, 2004 HealthMPowers, Inc.
All rights reserved. www.healthmpowers.org
NUTRITION
HEALTH HOMEWORK ASSIGNMENT
PAGE 2
Encourage your child to accept the following goal.
GOAL: I WILL EAT FOODS HIGH IN FIBER EVERYDAY
Please complete the following activities that reinforce this goal with your child. Stress the
importance of this health behavior with your child.
1. List the four groups of foods that are high in fiber below, and give three examples of each.
A.
B.
C.
D.
We did this!
2. The table below is to track how many times you eat high fiber foods this week. Write down the
names of the high fiber foods you eat everyday.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
We did this!
©2003, 2012 HealthMPowers All rights reserved.
www.healthmpowers.org