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Fiber for Kids: How to Increase It

Fiber for Kids
Fiber for kids is just as important as it is for adults. There are two types of fiber you should know about—soluble and insoluble—and kids, like adults, need a mix of both. Soluble fiber is found in whole grains, legumes and many fruits and vegetables, and it helps lower blood cholesterol. Insoluble fiber is found in fruits and vegetables, whole wheat bread and bran cereals, and it promotes a smooth-running digestive tract.

Helpful Tips on Increasing Fiber 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. This way you can serve up a tasty way to reinforce eating fiber for kids. Try out this banana smoothie recipe.

Serve apple or pear slices to dip into fruit-flavored yogurt. Increasing fiber for kids doesn't have to be associated with bland food!

Slip extra veggies into meatloaves, soups, stews, spaghetti sauces, chili—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 Dinner.

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.

We hope these tips will help you promote positive attitudes towards fiber for kids in your home!