By : Roskelley
Making sure your family is getting adequate fiber isn't always a top priority for parents. But for many of us who have dealt with childhood constipation issues, fiber consumption is an important factor in our families' everyday food choices. There are other stellar reasons fiber is our friend.
Our Favorite Kid-Friendly Sources of Fiber:
Whole Wheat Bread:
Bread is a staple for most households. Depending on the bread you buy, one slice can have as little as 1 gram of fiber or as much as 6 grams of fiber. That's a big difference! Pay attention to labels and go get the biggest bang for your fiber buck. One sandwich of high-fiber bread may meet your child's fiber needs for the day.
Avocados:
With 11-14 grams of fiber in a whole avocado, this will meet most children's fiber requirements for a day. Avocados are so versatile and they also contain healthy fats. We like them as a spread to replace mayo on sandwiches or wraps, or chopped up as part of our bean-tomato dip. And who doesn't like guacamole? Smash an avocado, add a little salsa and salt, and eat it with tortilla chips. Yum! Avocados can also be used in baked goods to replace oils and even to make a vegan version of chocolate mousse.
Pinto Beans:
All beans are a great source of fiber. Pinto beans are the favorite variety in our house. A 1/2 cup of cooked pinto beans has 10 grams of fiber. They are inexpensive, especially when you cook them at home. We usually prepare them by pureeing cooked or canned beans in a food processor and then spreading it on a tortilla that we top with cheese. We also add them to chili for dinner. Other popular ways to use beans is to layer them on a tostada or to mix them with rice. Pureed beans can also replace oils in some baked goods, as well as a low-calorie thickener for soups.
Potatoes with Skin:
Most people don't realize that potatoes with skins are a good source of fiber. 1 medium potato with skin has 7 grams of fiber. Last summer my son would cook himself a baked potato in the microwave for lunch every day! I loved that he could do this himself. Most kids will go for a potato bar with lots of topping options. One trick I use is when I cut my kids' potatoes up for them is that I cut the skin, too. They usually eat it without complaint.
Apples with Skin:
Although apples may not be my kids' favorite fruit, it's definitely the one they eat the most! 1 large apple has 6 grams of fiber. They almost always pack one in their lunch. Apples are almost universally kid-approved. They're easy to eat and readily available year-round.
These are some of our favorite ways to get fiber, but there are so many other ways! If you want to look into fiber sources further, remember the best sources are whole grains, beans, fruits, and vegetables.
Check out Super Healthy Kids for additional kid-friendly fiber ideas as well as [http://blog.superhealthykids.com/healthy-meal-plans/]Healthy meal Plans for the entire family. There you can also find Smoothie Recipes for Kids and kid-friendly [http://www.healthykidsplate.com/]MyPlate for Kids.
Source: Five Kid-Friendly Fiber Favorites
Learn more how to cook vegan healthy foods for your kids, here our recommendation :
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Vegan food has come a long way in the past decade. The once ubiquitous dry, packaged veggie burger is no longer the poster child for an animal-free diet. It has evolved into a creative, sophisticated cuisine touted by the likes of Food & Wine magazine. Long at the fore of vegan blogging and cooking, Dreena Burton has been known for making healthy taste delicious. Let Them Eat Vegan! distills more than fifteen years of recipe development that emphasize unrefined, less-processed ingredients--no white flour or white sugar, but instead whole-grain flours, natural sweeteners, raw foods, and plenty of beans ’n greens. There’s no relying on meat analogues here, either--just hearty, healthy food that looks and tastes great. As the mother of three young girls, Burton always keeps their nutrition--and taste buds--in mind. From the simplest comfort foods like Warm “Vegveeta” Cheese Sauce to the more sophisticated Anise-and Coriander-Infused Orange Lentil Soup, these recipes will delight and inspire even the pickiest eaters and provide lifelong vegans with the innovative, wholesome recipes they’ve always wanted.
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