Get More Fiber: 5 Sneaky Ways to Boost Daily Fiber Intake for Your Kids & Family! by Vicki Shanta Retelny, RDN

2 years ago
Get More Fiber: 5 Sneaky Ways to Boost Daily Fiber Intake for Your Kids & Family!

As a mom of two tweens and registered dietitian nutritionist, I am always looking for ways to boost the fiber in my children's meals and snacks. Yet, they could care less if they ever ate brussels sprouts again and they turn their noses up at most vegetables, fruits and whole grains. Here are some ways that I add more fiber into their day:

  • Add pureed beans to baked good likes cookies and brownies. I recently made bite-sized dark chocolate brownies with black beans. My kids and husband gobbled them up happily.
  • Boost meatballs by mixing oatmeal and/or ground flax seeds right in.
  • Whip up smoothies with leafy greens, berries, nuts and yogurt.
  • Use tricolor pasta that contains spinach, tomato and carrots already and add your favorite tomato sauce or a drizzle of olive oil and Parmesan cheese.
  • Mix chia, flax or hemp seeds into pancakes or waffles.

Why is fiber important? Fiber is the non-digestible parts of plants, which helps keep blood vessels clear, blood pressure in check, waistlines slim and your digestion humming along regularly. Hopefully, you and your family will get in some fiber-filled foods today.

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Donna John
Fiber is so important in our diets. Lack of fiber makes me feel really sluggish. Great tips here, Vicki Shanta Retelny, RDN . Do you have the recipe for those amazing chocolate muffins/brownies above? If so, please share as a tip so we can enjoy them, too! :-) Welcome to the tribe!
Vicki Shanta Retelny, RDN
Thanks for the warm welcome, Donna. Thrilled to be here. I'll share my recipe ASAP. Have a great day!
Elisa A. Schmitz 30Seconds
This is brilliant! Thanks for all the great suggestions, Vicki Shanta Retelny, RDN . Can’t wait for more tips and recipes from you. Welcome to our 30Seconds tribe!
Vicki Shanta Retelny, RDN
Thanks, Elisa - appreciate it. Thrilled to be here and contributing!

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