4 Easy Ways to Increase the Fiber in Your Family’s Diet

By , May 23rd, 2013 | Nutrition | 0 Comments

Joe Piscatella, Heart Attack Survivor
Institute for Health & Fitness

4 easy ways to increase fiberIt is no secret that the health of U.S. kids has suffered in the last decade. Unfortunately, many are overweight or obese, sedentary and already have the start of heart disease and Type 2 diabetes. As parents, we can help our kids to avoid or reverse these conditions by helping them to make smarter food choices. One important aspect is to cut down on refined, sugary foods and increase dietary fiber.

The question is: How much fiber do kids need? The general recommendation is that at minimum, children should get their age plus five grams of fiber per day. For example, a 7 year-old should get 12 grams (7+5) of fiber each day. Good sources of fiber include grains and whole grain products, fruits, vegetables, beans, peas, nuts and seeds.

Increasing fiber in your child’s diet is not as hard as it may seem. Here are a few easy ways to increase fiber in your child’s diet:

  • Pick 100% whole grain cereals with at least three grams of fiber
  • Eat fresh fruits instead of drinking fruit juices
  • Add a small bag of nuts or seeds to lunch
  • Gradually replace white rice, bread & pasta with whole grain products

How have you increased fiber in your child’s diet?

Talk to your pediatrician if you are concerned about your child’s diet. To find a doctor visit

Joe PiscatellaJoe Piscatella knows the science of healthy living and, more importantly, understands the practical application of that science. He underwent coronary bypass surgery at age 32 and has successfully managed heart disease for more than 35 years. Joe brings a practical perspective to his heart healthy advice.

He is also the author of 13 best-selling books including “Positive Mind, Healthy Heart!” and “The Healthy Heart Cookbook.” He is a frequent guest on television and radio programs that include CNN, the “Today” show, “Fox News” and “Good Morning America,” and is a “guest expert” on WebMD.

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