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Health Information For Teens
Fiber is one of those good-for-you nutrients. But what exactly is it? Why do you need it and what food should you eat to get it?
Fiber is a carbohydrate that the body can’t digest. It’s found in the plants we eat — fruits, vegetables, grains, and legumes.
Fiber can be soluble or insoluble:
Both kinds of fiber are important parts of a healthy diet.
A diet high in fiber:
Foods that are naturally high in fiber, include:
Look for the fiber content of foods on the nutrition labels — it’s listed as part of the information given for “total carbohydrates.” A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.
Teen girls (14–18 years old) should get 25 grams of fiber per day and teen guys (14–18 years old) should get 31 grams of fiber per day.
It’s best to get your fiber directly from foods rather than from pills or other supplements. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods. If your doctor recommends a fiber supplement, take it as directed.
Other things to know:
Here are some simple ways to make sure you get enough fiber.
Lunch and Dinner:
Snacks and Treats:
You don’t need to be a dietitian to figure out how to make healthy food choices. Before grabbing a shopping cart and heading for the aisles, read this article to make grocery shopping a snap.
Look at any packaged food and you’ll see the food label. This nutrition facts label gives the lowdown on everything from calories to cholesterol. Read more about food labels.
Most people think digestion begins when you first put food in your mouth. But the digestive process actually starts even before the food hits your taste buds.
Healthy snacks are essential for busy teens. Find out how eating nutritious snacks throughout the day can keep your energy level high and your mind alert.
Constipation is a very common problem that usually happens because a person’s diet doesn’t include enough fluids and fiber. In most cases, making simple changes can help you feel better.
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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