On average, Canadians are falling really short on fibre consumption(1). Is your child getting enough? Fibre can help with healthy digestion! Experts suggest that children eat between 25-31 grams of fibre each day(2).
A majority of Canadians are looking for sources of fibre(3) - maybe they just don’t know where to look! Take advantage of snack time and choose delicious foods with fibre, like these:
- 1 cup (250mL) raspberries (8g fibre, 69 calories)
- 2 cups (500mL) air-popped popcorn (2g fibre, 62 calories)
- ½ cup (125mL) baby carrots + ½ cup (125mL) hummus (9g fibre, 230 calories)
- ½ (125mL) whole wheat bagel + 1 tbsp (15mL) low fat cream cheese (3g fibre, 155 calories)
- 1 cup (250 mL) Multi-Grain Cheerios™ + ½ cup (125mL) skim milk (3g fibre, 150 calories)
- Yoplait® Tubes® + 12 whole grain crackers (5g fibre, 254 calories)
Nature Valley™ Lunch Box Berry granola bar (5g fibre, 90 calories)
- Yoplait® Yop® strawberry drink + 1 medium pear (5g fibre, 246 calories)
½ cup (125mL) edamame (4g fibre, 135 calories)
- Minions or Frozen Betty Crocker™ Soft Baked Snacks (4g fibre, 100 calories)
1 The National Academy of Sciences, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005). Retrieved from http://www.nap.edu/openbook.php?isbn=0309085373.
2 Health Canada, Dietary Reference Intake Tables (2010). Retrieved from http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/nutrition/dri_tables-eng.pdf.
3 Tracking Nutrition Trends (2013). Canadian Foundation for Dietetic Research.