It can be to get a child to eat a fiber-rich meal. Although you may face the groans and moans from the little ones at the dinner table, incorporating dietary fiber from vegetables, fruits and whole grains into each meal and snack can be tasty for the young palates without them even knowing. Great sources of fiber include whole grain breads and cereals, legumes, vegetables and fruits. Whatever you do to increase the fiber content, make gradual changes with an array of high fiber food sources.
Your Child's Daily Meal Plan
Step 1
Breakfast
Toss dried fruits and sliced bananas into oatmeal and cold cereals. Kids love making waffles and pancakes; add blueberries and walnuts to the whole-grain batter for an extra flavor boost and hefty dose of fiber.
Get more creative and top these breakfast staples with freshly sliced fruit.
Step 2
Lunch
Steer clear of white toast and welcome in whole-grain breads and pitas. Load up sandwiches with grilled veggies, tomatoes and dark leafy greens.
Offer a sandwich with almond butter, sliced banana and dates.
Create your own healthy fries by using sweet potatoes, carrots and parsnips; slice into 'fry-like' shapes, sprinkle with olive oil and bake in the oven. These fries make a fun finger-food that can be served aside any meal with ketchup.
Step 3
Dinner
Dine on whole grain pasta with fresh tomato sauce and herbs. To ease the taste transition, start with half regular pasta and half whole grain.
Create a burrito night with whole-grain tortillas, fiber-rich beans, cheese and a vast array of fiber-rich vegetables.
Stir up a stir-fry, which is an excellent way to achieve a fiber-rich meal; try a new grain such as quinoa or wheat berries, toss with steamed vegetables and top with nuts for even more fiber. Keep the skins on the veggies to reap the extra fiber benefits.
Cut half of the potatoes and pasta in casseroles and mac n' cheese recipes; add in cauliflower for a unique taste and fiber-rich addition.
Use lentils for a hearty flavor and a quick and easy fiber boost to soups.
Create your own veggie and bean burgers using your pantry ingredients: canned beans, chickpeas, bran, almonds and artichokes.
Reach for whole grain tortillas, bagels or English muffins; top with red sauce, cheese, vegetables and chicken for a fun-filled family dinner.
Step 4
Snacks
Create a smoothie using a frozen banana, ground flax seeds, honey, strawberries, plain yogurt and ice.
Top a bowl of ice cream or yogurt with fiber-rich granola, almonds, dried cranberries and pineapple chunks.
Snack on crispy, raw fruits and peanut butter; scoop peanut butter onto celery sticks, carrots, parsnips, sweet potatoes and apple slices.
Make your own trail mix by combining fiber-rich cereal, nuts, seeds and dried fruit for a quick on-the-go snack that can be savored atop any meal or eaten alone.
Pop air-popped popcorn as an evening treat during a family movie night.
Step 5
Desserts
Add almonds and berries to baked goods.
Whip up fiber-rich zucchini bread or alter your favorite cookie recipe with dried cranberries, whole-wheat flour, oatmeal and bran instead of white flower and chocolate chips.
Puree bananas and apples to add fiber and moisture to your baked goods.
Create exotic platters with unique fruits and top with almonds to excite your little one's taste buds.
Tips and Warnings
- Introduce your children to whole foods in their natural state and avoid processed and packaged foods that are advertised and marketed to appeal to kids.
- Don't consume too much fiber. Moderation is always best, even with healthy foods, which may lead to constipation if you are not drinking enough water. Furthermore, inability to absorb nutrients, gas, diarrhea and abdominal discomfort may also occur with an over abundance of fiber in your diet. Generally speaking, for children anything above 40 grams per day may be too much for their bodies to handle; keep your child's diet between 20 to 30 grams per day to reap the health benefits of fiber.
Things You'll Need
- Fruit
- Vegetables
- Freshly Squeezed Fruit and Vegetable Juices
- Fresh Smoothies
- Nuts
- Seeds
- Whole Grains
References
- "The Complete Idiot's Guide to Total Nutrition;" Joy Bauer, 2005
- "Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food;" Jessica Seinfeld, 2008
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