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fiber for kids

Do your kids get enough fiber? There are two types of fiber—soluble and insoluble—and kids, like adults, need a mix of both.

Soluble fiber in whole grains, legumes and many fruits and vegetables helps lower blood cholesterol, while insoluble fiber in fruits and vegetables, whole wheat bread and bran cereals promotes a smooth-running digestive tract.

Fruit & Almond Salad

Bacon, Corn, Salsa and Chicken Roll-Up

Twice-Baked Sweet Potatoes

Greek-Style Couscous Salad

Bruschetta-Style Grilled Cheese Sandwich

Black Cherry-Banana Split

BOCA Salsa Fresca Burgers

Taco Soup

Key Lime Parfait

Fiber-friendly tips for kids

Kids will love these simple and tasty tips below for including more whole grains, fruits and vegetables in their meals and snacks.

Start slow. Increase fiber for kids gradually to prevent discomfort, and make sure they drink plenty of water and other fluids. Thoroughly clean all fruits and vegetables and, for kids under 6, cut hard-to-eat foods such as carrots and grapes into strips. Always supervise young children when they’re eating and make sure they’re seated.

Whip up a smoothie for a breakfast drink or for a snack. Try our Berry Banana Fruit Smoothie.

Serve apple or pear slices to dip into fruit-flavored yogurt.

Slip extra veggies into meatloaves, soups, stews, spaghetti sauces, chilis—even sloppy joes. Try minced or pureed carrots, peppers, zucchini, tomatoes or spinach, or mashed beans.

Add frozen peas or mixed vegetables to a favorite food such as Kraft Macaroni & Cheese.

Try bread made with white whole wheat flour if your kids balk at whole wheat bread. It’s still made with whole grain, but it looks and tastes more like white bread.

Stage a pizza “coloring contest” with your kids. Set out individual pizza crusts, bowls of tomato sauce, cut-up veggies and shredded reduced fat cheddar and mozzarella cheeses. See who can make the most colorful creation—then bake and enjoy the results together.

Intrigue kids with unusual options such as purple or orange cauliflower, yellow carrots, or “pluots”—a fruit that’s a cross between a plum and an apricot. Serve a sweet treat such as a quick bread made with shredded carrots or zucchini and whole wheat flour.

fiber for kids
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