Fiber and Your Child: How To Increase Fiber At Every Meal

Tips For Increasing Your Child's Fiber During Meals And Snacks

Breakfast tips

• Choose 100% whole grain cereals for breakfast.
• Select cereals with at least 3 grams of fiber or more per serving.
• Have cut up fruit in the cereal or as a side dish.
• Eat whole fruits instead of drinking fruit juices. Whole fruit has more fiber, vitamins, minerals and phytochemicals. Plus an apple or a handful of berries will keep your child feeling full longer than a glass of fruit juice.

Lunch tips

• Use 100% whole grain bread, rolls, pita or bagels for sandwiches.
• Add fresh fruit and/or vegetables with low fat dipping sauces.
• Add a small bag of nuts or seeds in their lunch.

Dinner tips

• Replace white rice, white bread and white pastas with brown rice and whole grain products.
• If your kids resist the whole grain version at first, try mixing in half whole grain and half processed food. For example, mix half brown rice with half white rice and gradually each week add more whole grains and less processed.
• Cut back on refined foods.
• Include a fruit or vegetable salad with the skin on.
• Add seeds and nuts to liven up the salads.
• Replace meat once a week with legumes, a great source of fiber and protein.
• Replace a side dish with dried peas or beans.
• Have your child make their own trail mix using raisins, peanuts, and oat bran cereal.

Snack tips

• Give half a sandwich made of 100% whole grains.
• Have fresh fruit or vegetables washed and cut on table.
• Make a fruit smoothie.
• Serve up a cup of beans with 100% whole wheat crackers.
• Give them a handful of nuts or seeds.
• Give them a bag of dried fruits such as apricots, figs or raisins..
• Offer a bowl of low fat popcorn.
• Make a baggie of 100% whole grain pretzels or crackers.