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, 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, 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. If you want to boost his enthusiasm about vegetables in
general, make it a family project to cultivate a veggie garden. He'll be excited to see
the snow peas he grew arrayed on his dinner plate.
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. When shopping for bread, don't
rely on appearance: You may think that the more brown the bread looks, the more whole
grain it contains. But some brown loaves simply have added food coloring. 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. Just one slice of a wholesome
grainy bread from the health food store may contain as much as 4 grams of fiber.
Pull a pasta switcheroo:
Whole grain pastas, available at most natural foods stores, have a lot more fiber than the
standard supermarket versions, so it's worth seeing if your child will eat them. When the
spaghetti is swimming in his favorite tomato sauce, he may not even notice that you've
substituted whole wheat for white. Whole wheat or spelt lasagna noodles are even harder to
detect amidst the cheese, veggies, meat, and sauce. If your child does object to the chewy
texture or stronger taste, look for new lines of pasta that are half whole grain and half
refined, sold in many gourmet and health food stores. Or you could stick with standard
pasta and simply use veggies and legumes to pump up the fiber in the recipe; try adding
peas to macaroni and cheese or sneaking shredded carrots or diced zucchini into spaghetti
sauce.
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. If your
child likes falafel, you can roll mashed and spiced-up garbanzos into balls and bake them
-- the results are much more healthful than the deep-fried falafel served at restaurants.
Kids usually love baked beans, which make a great side dish; to keep the fat content low,
buy a brand without added meat like franks or pork.
Choose high-fiber snacks:
Keep carrot sticks, celery sticks, fresh fruit, dried fruit, and popcorn handy for when
your child gets hungry between meals. When he has to have a cookie, offer a fig
bar, a raisin biscuit, or an oatmeal cookie. Look for whole wheat crackers with no
hydrogenated oils, and top them with crunchy peanut butter. If he likes pretzels, there
are versions with added oat bran -- don't worry, he won't taste it!
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