A Day of High-Fiber Eating: Sample Meal Plan for Kids 7-12 Years

As kids get older it can get a bit trickier to help them meet their nutrition needs as a parent. This is due to the increased autonomy that comes with age as well as the fact that kids start to eat more meals and snacks out of the house at school or at friends’ houses. Peer influence also becomes a factor. 

With that being said, it’s important to support their intake of essential nutrients such as fiber when you can. 

What is fiber?

Fiber is a type of carbohydrate found in plant foods. There are two types: soluble fiber, which dissolves in water, and insoluble fiber, which, you guessed it, does not dissolve in water. 

Where is fiber found?

Fiber is found in plant foods such as fruits, vegetables, whole grains, beans, nuts and seeds. 

What does fiber do in the body?

Fiber is best known for its role in digestive health, and when consumed in the right amounts, can help prevent constipation. What mom doesn’t want that for her kiddos? Fiber also helps kids feel full at mealtime, supports a healthy gut microbiome and immune system [1]. 

How much fiber does a 7-12 year old need?

Both 7- to 8-year-old boys and girls need 25 grams of fiber a day with 9- to 12-year-old girls needing 26 grams of fiber a day and 9- to 12-year-old boys needing 31 grams of fiber a day [2]. While this may sound like a lot, serving fiber at most meals and snacks will help do the trick! If you are looking to boost fiber intake, you can consider a supplement such as Growing Up Prebiotics which contains gut-friendly prebiotics as well as 3g of fiber per serving. 

Here’s an example of what a day of eating can look like for a 7-12 year old:

Daily total:  38 grams of fiber 

Summary

Helping ensure your 7- to 12-year-old gets enough fiber a day is important to support overall health. By offering foods containing fiber with most meals and snacks, you can meet their needs.