Switch to Afrikaans

Add Fibre to your Kids’ Lunchboxes

Fibre is an important part of our diet. Here’s how to sneak more fibre-rich food into your children’s lunchboxes



How much fibre does my child need?


  • Children between the ages of four and eight years should get 25g of fibre a day.
  • Older boys aged nine to 13 should get 31g and teen boys from 14 to 18 years old should get 38g per day.
  • Girls older than eight and teen girls should get 26g of fibre a day.



How can I ensure they eat more fibre on a daily basis?


  1. Choose whole-wheat or high-fibre white bread for sandwiches.
  2. Use whole-wheat pita pockets or tortillas wraps for other lunch snacks.
  3. Include fresh or dried fruit (apricots, raisins, cranberries, etc) every day.
  4. Leave the edible skin on fruit and vegetables.
  5. For a snack pack a cup of air-popped popcorn or a cup of home-made trail mix in a plastic bag. Click here for a quick and easy trail-mix recipe.)




Lunchbox Solutions

Fight fat with fibre



Stats source: Kids Health

Like this?
to our Free Good Housekeeping Newsletter
Gluten-free Lunchbox Fishcakes

Fishcakes are great for popping in your or your children’s lunchboxes. Simple, nutritious and gluten-free, this fishcake recipe from Sustained...