While fiber-rich foods, like fruits and vegetables, whole grains and beans, are essential for good health, most American children and adults don't eat enough of them. However, a high-fiber diet for a growing family doesn't need to be complicated or expensive. Small changes that emphasize healthy foods and healthy eating habits can have a positive impact on your entire family.
Eat More Produce
Eating whole fruits and vegetables every day is a key part of a high-fiber, family-friendly diet. Beside being an excellent source of energy, vitamins and minerals, most fruits and vegetables are high in fiber. Select fresh, frozen, dried, or canned fruit packed in juice, as higher-fiber alternatives to fruit juice. Fresh, frozen or low-sodium canned vegetables are healthy options, too. Choose brightly colored produce for maximum nutrition and appeal. Sneak more vegetables like spinach, carrots, and zucchini into casseroles, lasagnas or soups. Offer a piece of fruit at snack time or make a fruit-based dessert like fruit crumble. Visit farmers markets or plant a vegetable garden for access to seasonal produce.
Choose Whole Grains
Whole grains are another excellent source of fiber, as well as carbohydrates and B vitamins. Aim to offer your family whole-grain foods at least half the time. Starting the day with a whole-grain breakfast cereal, like oatmeal, is one way to make sure your family gets more fiber. A 2005 study in the "Journal of the American Dietetic Association" found that adolescent girls who consistently ate breakfast consumed more fiber than those who skipped breakfast. Whole-grain muffins, pancakes or waffles are also healthy breakfast options. Use whole-grain bread or whole-wheat wraps for packed lunches. If your family insists on white bread, try whole-wheat white bread instead. At dinner, substitute brown rice for white, use whole-wheat pasta, or experiment other whole grains like quinoa for a change.
Try Legumes
Lentils, chickpeas and beans are all different kinds of legumes. Besides being loaded with fiber, legumes are an economical source of protein. If your family is unfamiliar with legumes, try adding them to existing recipes to gently introduce children to them. Legumes are mild in flavor and texture, so can be easily incorporated into recipes with little fuss. Extend spaghetti sauce with lentils or add beans to soups, stews, and casseroles. Pack vegetarian bean burritos for lunch. Offer hummus or white bean dip on crackers or with vegetable sticks for a healthy snack. Serve baked beans for dinner.
Model Healthy Habits
As a parent or caregiver, you have a powerful influence over the eating habits of children, particularly when they are young. Modeling healthy behavior is one of the best ways you can promote positive eating habits. Make breakfast time a priority. Rather than telling your family to eat more fruits and vegetables, demonstrate how to make smart food choices at meals and snacks. Finally, eat dinner at home. According to a 2008 position paper in the "Journal of the American Dietetic Association," children who eat at home regularly with their families tend to have a better-quality diet, meaning they eat more fruits and vegetables and less unhealthy fats, than those who do not.
Caution
When introducing higher-fiber foods to your family, do so gradually to prevent unwanted gas, cramping or bloating. Add new foods slowly --- one every three or four days, for example --- to help their bodies adjust. And use caution when feeding young children --- eating a lot of fiber may fill them up too quickly, taking away their appetite for other, nutrient-rich foods. Excess fiber can also hinder the absorption of important vitamins and minerals. If you feel uncertain about introducing new foods, consult with your pediatrician or a pediatric dietitian for specific guidance on your family's food choices.
References
- "Journal of the American Dietetic Association"; Nutrition Guidance For Healthy Children Age 2 To 11; Position Paper; June 2008
- "Journal of the American Dietetic Association"; Beakfast Consumption by African-American and White Adolescent Girls Correlates Positively with Calcium and Fiber Intake and Negatively with Body Mass Index; Sandra G. Affenito et al.; June; 2005
- American Dietetic Association: Use Caution When Boosting Fiber
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