Fiber is important for kids. Children 1-3 years need 19 grams of fiber
daily and kids 4-8 years need 25 grams daily. Girls 9-13 need 26g
daily and boys need 31g of fiber daily.
Fiber is important for kids. Children 1-3 years need 19 grams of fiber
daily and kids 4-8 years need 25 grams daily. Girls 9-13 need 26g
daily and boys need 31g of fiber daily.
(Just for the record, healthy adults need 21 to 38 grams every day!)
(Just for the record, healthy adults need 21 to 38 grams every day!)
Fiber should be gradually increased by eating more fruits, vegetables,
whole grains, legumes and cereals. One serving of most fruits and
vegetables has 1 to 4 grams of fiber. Whole grain breads usually have
about 2 grams of fiber and cereals vary greatly, so check the Nutrition
Facts label. Look for cereals with at least 3 grams of fiber per serving.
Fiber should be gradually increased by eating more fruits, vegetables,
whole grains, legumes and cereals. One serving of most fruits and
vegetables has 1 to 4 grams of fiber. Whole grain breads usually have
about 2 grams of fiber and cereals vary greatly, so check the Nutrition
Facts label. Look for cereals with at least 3 grams of fiber per serving.
Cereals
Bran with raisins, 1 cup
Wheat, 3/4 cup Corn flakes 1 1/4 cups
Krispy rice, 1 cup
Grams of Fiber
6
4
2
0
Cereals
Bran with raisins, 1 cup
Wheat, 3/4 cup Corn flakes 1 1/4 cups
Krispy rice, 1 cup
Grams of Fiber
6
4
2
0
Breads/Grains
Whole wheat bread, 1 slice
Bun, 1/2 hamburger
White bread, 1 slice
Rice cake, 1
2
1
less than 1
0
Breads/Grains
Whole wheat bread, 1 slice
Bun, 1/2 hamburger
White bread, 1 slice
Rice cake, 1
2
1
less than 1
0
Fruit Pear with skin
Apple with skin
Raisins, 1/4 cup
Watermelon, 1/2 cup
5
3
2
less than 1
Fruit Pear with skin
Apple with skin
Raisins, 1/4 cup
Watermelon, 1/2 cup
5
3
2
less than 1
Vegetables Kidney beans, 1/2 cup
7
Sweet potato, baked
4
Carrot, 1 medium
2
Potato, mashed, 1/2 cup
1
Vegetables Kidney beans, 1/2 cup
7
Sweet potato, baked
4
Carrot, 1 medium
2
Potato, mashed, 1/2 cup
1
Snack Foods Popcorn, 3 cups popped
Walnuts, 1/4 cup
Oatmeal cookie
Pretzels, 1 ounce
Snack Foods Popcorn, 3 cups popped
Walnuts, 1/4 cup
Oatmeal cookie
Pretzels, 1 ounce
4
2
1
less than 1
Fiber Content of
Foods Kids Like
4
2
1
less than 1
Fiber Content of
Foods Kids Like
Cereal Comparison
Cereal Comparison
By looking at the Nutrition Facts
label, you can compare the grams
of fiber in one serving. Look for
cereals with at least 3 grams of fiber.
Take a look at the boxes of cereal at home.
By looking at the Nutrition Facts
label, you can compare the grams
of fiber in one serving. Look for
cereals with at least 3 grams of fiber.
Take a look at the boxes of cereal at home.
Name of Cereal: ____________________________________
Name of Cereal: ____________________________________
Grams of Fiber in one serving: _________________________
Grams of Fiber in one serving: _________________________
Name of Cereal: ____________________________________
Name of Cereal: ____________________________________
Grams of Fiber in one serving: _________________________
Grams of Fiber in one serving: _________________________
Name of Cereal: ____________________________________
Name of Cereal: ____________________________________
Grams of Fiber in one serving: _________________________
Grams of Fiber in one serving: _________________________
Which cereal has the most fiber? Check out some labels at the grocery
store, too!
Which cereal has the most fiber? Check out some labels at the grocery
store, too!
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by
the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides
nutrition assistance to people with low income.
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by
the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides
nutrition assistance to people with low income.
It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.
It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689.