Children older than 2 years should gradually adopt American Heart Association dietary recommendations. That means saturated fat intake should be less than 7 percent of total calories, trans fat intake should be less than 1 percent of total calories, and dietary cholesterol should be limited to no more than 300 mg daily. Children should also get the majority of calories from complex carbohydrates high in fiber.

Both children and adults should consume 14g of fiber per 1,000 calories consumed*. Read the nutrition facts panel on the food label to determine how much fiber is in the food you are choosing. The table below provides an estimation of the amount of fiber children should eat each day.

Gender/Age            Fiber (grams)

1–3 years                 19

4–8 years                 25

9–13 years
Female:                    26
Male:                         31

14–18 years
Female:                    29
Male:                         38

Related AHA publications:

• AHA Diet and Lifestyle Recommendations 
• Easy Food Tips for Heart-Healthy Eating (also in Spanish)
• Nutritious Nibbles

Related AHA Scientific Statements:
Children
Diet/Nutrition