Introducing high-fiber foods to your kid’s diet can be a fun and interesting challenge. Use dried fruits like raisins in cookie dough or muffin batter. Look for whole wheat flour to use in your pancakes and cupcakes. Add beans to taco meat and sprinkle it with some lettuce. Use whole wheat bread on their peanut butter sandwich. A bowl full of whole grain breakfast cereals is also a great start to meeting your child’s daily needs.
Peanuts, pistachios, almonds, walnuts are some high fiber foods that kids usually have no qualms about. Kids tend to be most responsive to the fiber found in fruits and vegetables.
Teach them about high fiber foods. Let them eat the “junk food” now and then, but make sure they eat the healthy stuff, too. Here is a recipe that should help increase your kids’ fiber intake. The vegetable pieces are good sources of fiber.
Minestrone with Italian Sausage
1. Heat 1 tbsp oil over medium-high heat. Add 1 lb. sausage, 1 medium chopped onion, 2 medium chopped carrots, 2 tsp dried basil, and 2 tsp garlic; cook 5 to 7 minutes, stirring frequently, until sausage is no longer pink; drain.
2. Stir 5 ¼ cups beef broth, 5 chopped tomatoes, and ¼ cup red beans into sausage mixture. Heat to boiling temperature. Reduce heat to medium-low; cover and cook 7 to 8 minutes, stirring occasionally.
3. Stir in 1 cup uncooked macaroni, 1 medium sliced zucchini, and 1 cup frozen green peas. Heat to boiling temperature. Cook over medium-high heat 5 to 6 minutes, stirring occasionally until vegetables are hot and macaroni is tender. Add salt and pepper to taste. Serves seven.