Today, children consume a lot of foods high in sugar and fat, but little or no fiber.
Integrating fiber-containing foods in the family diet is not as difficult as it seems, nor required to serve foreign food, the advice of Sharon Junge, chief of nutrition and family matters and consumer Cooperative Extension, University of California.
Your children can get enough fiber by simply eating the recommended servings of fruits, vegetables and grains daily.
Then, the specialist offers tips for increasing fiber in your family:
Eat the skin on fruits and vegetables whenever possible. In the shell is where the greatest concentration in fiber. Buy a vegetable brush and plane right instead of peeling.
· Serve high-fiber vegetables like carrots, peas, green beans, corn, spinach, green vegetables, broccoli, cauliflower, cabbage and squash.
• Remember that the fruit in its natural state contains more fiber than fruit juice. Complete with an apple peel contains 12 times more fiber than six ounces of apple juice.
· Serve at least 3 ounces of whole grains such as breads, cereals, pasta and crackers every day. Read labels to choose products that indicate that are whole grains (whole grain) and wheat (whole wheat).
• Choose cereals that contain fiber. Prepare grain breads and cookies, most delicious recipes offered in their cases.
· Prepare breads, pastries (muffins) and oatmeal cookies. Oatmeal is a natural grain with a high fiber content.
• Incorporate legumes into your meals. Legumes are a good source of fiber and protein. Try bean soup, chili, salad, beans and other bean-based dishes.
· Test with refried beans. The bean burritos are easy to prepare lunch. Cheddar cheese melted over beans and serve as a snack with tortilla chips.
· Another sandwich: Spread whole grain crackers with peanut butter, which is a good source of fiber.
· Serve fruits and vegetables as snacks. Among the fiber-rich fruits are pears, peaches, apples, strawberries, blueberries and raspberries.