Children do need fiber. They need their age plus 5 to 10 grams of fiber per day (that is, 3-year-olds need 8 to 13 grams per day; 18-year-olds need 23 to 28 grams per day; adults over 18 years need 25 to 35 grams per day).

Dietary fiber is essential for optimum health (Pediatrics, 1995 supplement). Most children in the United States get far less than they need. White-flour snacks, breads, and cereals are major culprits. Fiber is found in vegetables, fruits, and whole grains.

Children do not need large amounts of refined white flour. Again, in this century, white flour has become a major part of our diets. This simple carbohydrate acts in our bodies much like white sugar--empty calories that disrupt energy levels and insulin levels and increase body fat. The risk for diabetes increases with consumption of white bread, white rice, mashed potatoes, and French-fried potatoes (Journal of the American Medical Association, February 12, 1997).

White flour can easily be replaced with whole-grain flours. Whole-grain cereals can replace breakfast cereals made from white flour. Which are whole-grain cereals? Special K? Product 19? Corn Flakes? Cream of Wheat? No. No. No. But the following are: Cheerios, Raisin Bran, Total, Wheaties, Spoon-Size Shredded Wheat, Grape Nuts, and oatmeal. When selecting among whole-grain cereals, try to minimize sugar and chemical additives.

Don't let the names of products fool you. Names like Pepperidge Farm Hearty Slices Seven Grain, Multigrain Cheerios, and Arnold Bran'ola Nutty Grains Bread sound like they would be made mostly from whole-grain flour. Nope. Arnold Country Wheat and Pepperidge Farm Natural Whole Grains Crunch Grains breads are, however. Nabisco Reduced Fat Triscuits and Wheat Thins are primarily whole wheat. Wheatsworth crackers are not!

Check the first ingredient on the ingredients lists of breads and crackers. It should say "whole wheat" or some other whole grain, such as oats. "Wheat flour" or "enriched wheat flour" are not what you are looking for--they are essentially plain white flour.
If the front label says, "Made with whole wheat" or "Made with whole grain," get suspicious! Usually the product is mostly refined white flour with a touch of whole grain thrown in to fool you! Front labels can easily deceive. These breads are made with mostly refined flours:

• Cracked wheat
  
• Multi-grain
  
• Oat bran
  
• Oatmeal
  
• Pumpernickel
  
• Rye
  
• Seven bran (or twelve bran)
  
• Seven grain (or nine grain)
  
• Stoned wheat
  
• Wheat
  
• Wheatberry
  
• Whole bran (bran is just the outer part of the grain kernel)