What... (i.e. camp, dance class, birthday party)
        
 
Pick a NYMetroParents Region: All Regions   Manhattan    Brooklyn    Queens    Westchester    Rockland   Fairfield    Nassau    Suffolk  

Resources

   

HOW TO KEEP A HIGH FIBER DIET

     Home  >  Articles  > News & Tips: Health
by Greenwich Hospital

Related: diet, fiber, high fiber, nutrition, family, child, kids, tips, advice, parent,


Fairfield-based Greenwich Hospital offers some handy advice for adding more fiber into your family's diet.


What is a High Fiber Diet?
Fiber is a component of plant foods that can not be completely digested by the body. A high fiber diet includes foods such as fresh fruits, fresh vegetables, whole grains, bran and beans. All of these foods are rich sources of dietary fiber. Animal and dairy products such as meat, fish,
poultry, eggs and milk do not contain fiber.

Why is a High Fiber Diet Important?
Once consumed, fiber goes through the digestive system providing bulk and absorbing water. By increasing fiber intake, your body feels full and you are less likely to overeat. In addition, the presence of fiber in the diet keeps stools soft and regular, which can decrease the risk of constipation, irritable bowel syndrome, and other bowel problems. In addition, research has found that a diet with adequate amounts of fiber may prevent colon cancer. For fiber to work most effectively, adequate fluid intake is needed. Remember to drink a liter of water or other fluids each day, unless your physician recommends otherwise.

How Much Fiber do I Need?
The dietary guidelines for Americans recommend 20-35 grams of fiber each day. Individuals tolerate fiber differently. Too much fiber added to your diet suddenly may cause loose stools or bloating. It is advised that you gradually add fiber to your diet until you reach your target. A sensible target is to eat the amount of fiber that results in normal bowel movements. A sample high fiber diet menu is included below. For information about the fiber content of common foods, or if you have questions regarding your diet or nutrition, please contact the Greenwich Hospital nutrition staff at 203.863.3000 ext. 5211.


Sample High Fiber Menu

        Breakfast

  • Orange juice (4oz)
  • Banana (1/2)
  • Raisin bran (3/4 cup)
  • Whole wheat toast (1 slice)
  • Butter (1tsp)
  • Low fat milk (8oz)
  • Coffee (1 cup)

        Grams fiber per meal: 10.4 g


        Lunch

  • Hamburger Lean
    - ground beef (3oz)
    - Whole grain bun (1)
    - Lettuce, seeded
    - tomato, onion
  • Apple (1)
  • Oatmeal cookies (2)
  • Low fat milk (1 cup)

    Grams fiber per meal: 7.0 g


    Dinner

  • Tossed salad (1 1/2 cups)
  • Ranch dressing (1 Tbsp.)
  • Roast turkey breast (3 oz)
  • Gravy (1 Tbsp.)
  • Bread stuffing (1/2 cup)
  • Sweet potato (1/2)
  • Green beans (1 cup)
  • Margarine (2 tsp.)
  • Green grapes (24)
  • Tea with lemon (1 cup)

    Grams fiber per meal: 14.0 g

    Snack
  • 1 medium pear
  • Sparkling water with lime (12 oz)

        Grams fiber per meal: 4.0 g


For more Patient Education Fact Sheets, see the Greenwich Hospital web site at www.greenhosp.org and click on Patients & Visitors, then Patient Education Rev.

 

Greenwich Hospital is a 174-bed community hospital, serving lower Fairfield County Connecticut and Westchester County New York. It is a major academic affiliate of Yale University School of Medicine and a member of the Yale New Haven Health System.

 

Related Articles:

12 Tips to Encourage Healthy Eating

'Power' Drinks and Supplements: Are They Harmful to Kids?

Fun and Easy Ways to Get Your Kids to Eat Breakfast

Vegan Lunch Box Treats

How to Use Your Freezer: Tips From 'America's Dinner Mom'

Healthy After-School Snacks: Tips From 'America's Dinner Mom'


Never lack for a family activity

Receive our weekly highlights newsletter · Over 1,000 local activities

More News & Tips: Health Articles

What Parents Need to Know About Children's Heart Health
Sick Day: A Plan for When Your Child Stays Home From School
How to Make Halloween a Healthier Holiday in Your Family
Ask the Expert: When to Keep Your Child Home Sick from School
Join the Halloween Candy Buy Back Program to Fight Cavities and Support a Good Cause

Be a good fellow parent and share this with a friend who would be interested
Email Friend

Local News & Tips: Health Sponsors


Constellation Health Services
14 Westport Ave.
Norwalk, CT
203-845-8000
Leadership in the delivery of educationally relate...

Be The Best Sport
30 Beechwood Ave.
Port Washington, NY
516-453-0990
Be The Best Sport is 501(c)(3) adaptive sports pro...

Camp Echo Bay
On the campus of Salesian High School 148 Main St.
New Rochelle, NY
914-632-0248
Parents, treat your child to a wonderful summer at...

St. Joseph Catholic School
25 Church St.
Ronkonkoma, NY
631-588-4760
Come see how we've grown! Excellence in education ...

Family Solutions Westchester
914-473-4358
Innes Frey founded Family Solutions of Westchester...
See Our News & Tips: Health Directory

local zones

Nassau

Nassau cont.

Suffolk

Suffolk cont.

Westchester

Westchester cont.

Fairfield

Rockland

Rockland cont.

Queens

Queens cont.

Brooklyn

Brooklyn cont.

Manhattan

Copyright 2014 NY Metro Parents Magazine Site Design: THE VOICE