When processed foods were introduced in the United States in the early 1900s, they quickly replaced many of the fresh, natural foods in the American diet. Processed foods tend to be calorie-dense, sugary, high in fat and low in fiber. By increasing your toddler's fiber intake, you can help her feel full sooner and stay full longer so her weight stays within a healthy range. Fruits, vegetables and whole-grain products are the best sources of dietary fiber. Toddlers can be picky eaters, so plan accordingly.
Breakfast
The next time you're at the supermarket, read the Nutrition Facts label on ready-to-eat and hot cereals. Purchase brands that contain 3 to 5 grams of fiber per serving, and top your child's morning cereal with fiber-rich fruits, including sliced bananas, finely-chopped apples or raisins, to boost his fiber intake. Make sure the fruit bits are small enough for your toddler to swallow without choking. Other high-fiber breakfast foods include a slice of whole-wheat or whole-rye toast with a tablespoon of peanut butter or a portion of cooked grains, such as barley or brown rice, suggests the Cleveland Clinic.
Lunch
If your toddler eats lunch at home, engage her in the cooking process to overcome some of the picky eating seen in many toddlers. Create a salad bar by arranging containers of high-fiber vegetables, such as slivered carrots, finely-chopped broccoli, dark green leafy vegetables and tomatoes. Add an array of fresh fruit, including strawberries, raspberries, blueberries and blackberries. Encourage your toddler to explore and enjoy these fiber-rich foods, and don't be surprised if she eats with her fingers. Serve whole-grain rolls or bread with hummus, peanut butter or other fiber-rich spreads. If you're packing your child's lunch, include small containers of fruits and vegetables for her to mix and match her own salad.
Snacks
Create your own high-fiber fruit smoothies by blending a variety of seeded berries, sliced bananas, peaches and pears with a tablespoon of wheat or oat bran for extra fiber. Choose toddler-friendly snacks, such as low-fat yogurt topped with bran or chopped fruit. You can also serve leftovers that are fiber-rich, such as a portion of cooked quinoa, a slice of whole-wheat pizza or some whole-grain rotini pasta.
Dinner
Toddlers learn by imitation, so make family dinners fiber-rich. Try replacing traditional white pasta with whole-grain noodles, serve plenty of fresh fruits and vegetables and feature whole-grain bread or rolls. You can make small, sustainable changes in your favorite recipes by adding vegetables, fiber-rich barley or quinoa, and even pureed fruits to soups and stews. Once or twice a week, serve high-fiber beans, lentils or split peas instead of meat, fish or poultry. When you introduce a new food, ask everyone to try two bites, but understand it may take several meals before your toddler warms up to the new menu item, advises the Continuum Health Partners website.
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