Increasing the Amount of Fiber in Your Child"s Diet!
Serve more fruits and vegetables:
Foods that come from plants, including fruits, vegetables, legumes, and whole grains, are the only sources of dietary fiber. Experts recommend aiming for at least 5 servings of fruits and vegetables a day. All produce isn't equally rich in fiber, though. Some of the standouts are artichokes, avocados, dried fruits, okra (not exactly a favorite of most kids), baked potatoes with the skin, pears, and carrots. Concentrate on the ones your child likes.
Avoid peeling produce:
The skin and membranes of apples, pears, potatoes, and many other fruits and veggies are where most of the fiber is, so resist your child's entreaties to peel things - unless he really won't eat them otherwise. Just be sure to rinse produce thoroughly before serving. If you're concerned about pesticide residue and can afford organic produce, for more detail www.baby-care-book.com that's a fine option (but you should still rinse it well, as many people may have touched it since it left the tree or bush, and it may not be totally pesticide-free).
Serve vegetables raw or lightly cooked:
Many kids prefer veggies when they're crunchy. Serve your child's favorites - carrots, celery, cauliflower, and broccoli - alongside salsa or low-fat salad dressing for dipping. When cooking veggies, it's best to microwave them in a small amount of water or steam them briefly so they retain most of their nutrients. Nevertheless, if your child will eat his broccoli only if it's mushy, then you know what to do: Make it mushy. He may gradually accept lesser degrees of mush.
Choose whole grain cereals and breads:
Whole grains contain significantly more fiber than do processed grains. They're also good sources of vitamin E, B vitamins including folic acid, and other important nutrients. One of the most quick and healthful breakfasts you can fix for your child is whole grain cereal with reduced-fat milk; read labels to find a brand that delivers at least 5 grams of fiber per serving and isn't loaded with sugar. For even more fiber, vitamins, and minerals, top it off with raisins or sliced strawberries. Furthermore, a stamp reading "wheat bread" doesn't mean whole wheat and even a loaf labeled "whole wheat" may mix in more refined flour than you want. It's wise, therefore, to read the fine print, seeing whether ingredients high in the list include whole wheat flour, dark rye flour, rolled oats, oat bran, or wheat germ.
Add beans to the menu:
Beans and lentils are terrific sources of fiber (not to mention protein, B vitamins, iron, and other crucial nutrients). Even a quarter cup of kidney beans, for instance, provides a hefty dose of fiber. Dried lentils cook up quickly, but dried beans usually require soaking followed by an hour or so of simmering. If you're too busy for that, just buy canned beans, opting for low-sodium versions when available or else emptying the can into a strainer and rinsing the beans off. Try black bean chili or three-bean salad. Slip beans into your Tuesday-night casserole and Wednesday-night stew. Nutty-tasting garbanzo beans (also known as chickpeas) make a pretty good substitute for meat in pasta dishes.
Foods that come from plants, including fruits, vegetables, legumes, and whole grains, are the only sources of dietary fiber. Experts recommend aiming for at least 5 servings of fruits and vegetables a day. All produce isn't equally rich in fiber, though. Some of the standouts are artichokes, avocados, dried fruits, okra (not exactly a favorite of most kids), baked potatoes with the skin, pears, and carrots. Concentrate on the ones your child likes.
Avoid peeling produce:
The skin and membranes of apples, pears, potatoes, and many other fruits and veggies are where most of the fiber is, so resist your child's entreaties to peel things - unless he really won't eat them otherwise. Just be sure to rinse produce thoroughly before serving. If you're concerned about pesticide residue and can afford organic produce, for more detail www.baby-care-book.com that's a fine option (but you should still rinse it well, as many people may have touched it since it left the tree or bush, and it may not be totally pesticide-free).
Serve vegetables raw or lightly cooked:
Many kids prefer veggies when they're crunchy. Serve your child's favorites - carrots, celery, cauliflower, and broccoli - alongside salsa or low-fat salad dressing for dipping. When cooking veggies, it's best to microwave them in a small amount of water or steam them briefly so they retain most of their nutrients. Nevertheless, if your child will eat his broccoli only if it's mushy, then you know what to do: Make it mushy. He may gradually accept lesser degrees of mush.
Choose whole grain cereals and breads:
Whole grains contain significantly more fiber than do processed grains. They're also good sources of vitamin E, B vitamins including folic acid, and other important nutrients. One of the most quick and healthful breakfasts you can fix for your child is whole grain cereal with reduced-fat milk; read labels to find a brand that delivers at least 5 grams of fiber per serving and isn't loaded with sugar. For even more fiber, vitamins, and minerals, top it off with raisins or sliced strawberries. Furthermore, a stamp reading "wheat bread" doesn't mean whole wheat and even a loaf labeled "whole wheat" may mix in more refined flour than you want. It's wise, therefore, to read the fine print, seeing whether ingredients high in the list include whole wheat flour, dark rye flour, rolled oats, oat bran, or wheat germ.
Add beans to the menu:
Beans and lentils are terrific sources of fiber (not to mention protein, B vitamins, iron, and other crucial nutrients). Even a quarter cup of kidney beans, for instance, provides a hefty dose of fiber. Dried lentils cook up quickly, but dried beans usually require soaking followed by an hour or so of simmering. If you're too busy for that, just buy canned beans, opting for low-sodium versions when available or else emptying the can into a strainer and rinsing the beans off. Try black bean chili or three-bean salad. Slip beans into your Tuesday-night casserole and Wednesday-night stew. Nutty-tasting garbanzo beans (also known as chickpeas) make a pretty good substitute for meat in pasta dishes.