Flavorful, “Fiber-Full” Tips for Kids
One reason kids are falling short on fiber is that they aren’t meeting food group recommendations for fiber-containing whole grains, fruits and vegetables. They’ll love the tasty ideas below for including more of these nutritious foods in their meals and snacks.
Before you begin: Increase the fiber in kids’ diets gradually to prevent discomfort and give their digestive systems time to adjust, and make sure they drink plenty of water and other fluids. Thoroughly wash all fruits and vegetables, and, when serving 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 breakfast smoothie made with milk, yogurt and fruit. Try our Berry Banana Fruit Smoothie
recipe.
- Keep whole grain cereals, bagels and English muffins on hand for quick breakfasts.
- Make really cool snacks such as frozen grapes, strawberries and banana chunks. Or serve apple or pear slices to dip into fruit-flavored yogurt.
- Slip extra veggies into meat loaf, soups, stews, spaghetti sauce, 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.
- If your kids balk at whole-wheat bread, try a brand made with white whole-wheat flour—it’s a whole grain, but looks and tastes more like white bread. You can also buy white whole-wheat flour to use in pancakes, muffins, cookies and other baked goods.
- Stage a pizza “coloring contest” with your kids. Set out individual pizza crusts, bowls of tomato sauce, cut-up veggies such as broccoli, red and yellow peppers, spinach leaves, purple onion, yellow pear tomatoes, red cherry tomatoes, mushrooms, and shredded reduced fat cheddar and mozzarella cheeses. See who can make the most colorful creation—then bake and enjoy the results together. Get more ideas for Cooking with Kids.
- Intrigue them 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.
- Create a "trail mix" of a whole grain cereal, raisins and peanuts. Scoop it into sealable plastic bags to tuck in back packs for after-school fuel.
- Toss orange sections, chopped apples or dried cherries into green salads.
- Serve a sweet treat such as a quick bread made with shredded carrots or zucchini and whole-wheat flour. Or, add mashed sweet potato or pumpkin puree to muffins and load them up with raisins or dried cranberries.