Fiber for Their Hearts

According to research, diets high in fiber from fruits and cereal grains appear to be especially protective against the development of heart disease. Serving your child a high fiber breakfast cereal -- one with at least 3 grams of fiber per serving -- and adding some fresh fruit will offer him a double dose of heart-disease prevention.

An easy way to estimate how many grams a day growing kids need is to take their age and add 5 to 10 grams of fiber to it. That's the minimum range, and some experts think kids' fiber intake should be higher, which is one reason starting their day with high-fiber, whole-grain cereals and breads is so important.

There are two forms of fiber. Soluble fiber slows glucose absorption in the bloodstream and can help lower cholesterol levels, thus protecting the heart. Soluble fiber is found in oatmeal, beans, and certain fruits. Insoluble fiber provides bulk to stool. Insoluble fiber works to keep your child's colon healthy by helping intestinal function. It's found mainly in whole grains like oats, barley, and brown rice, but veggies like carrots, zucchini, celery, and cauliflower are packed with it, too.