Fiber Up. with food solutions that kids love!

Transcription

1 Fiber Up with food solutions that kids love!

2 Kids need grams of fiber per day and only 5% of kids are meeting their needs. 1 2 Fiber-Up Your Meals: Simple and Fiberlicous Swaps 3 Getting kids to eat more foods with fiber doesn t have to be a riddle. But it can be a rhyme! Instead of This Make Bake Spoon Take Breakfast Lunch Dinner Fiber-Up With This Slice of White Toast Cereal With Fiber 1 Tbsp Peanut Butter ½ Banana ½ Cup Orange Juice Hot Dog on White Sandwich Roll Sandwich With 2 Slices of Whole Wheat Bread 4g Multi-Grain Chips ½ Cup Baby Carrots Sandwich Cookie 8 oz milk 4 Graham Cracker Squares 1 Cup Macaroni and Cheese 1 Cup Iceberg Lettuce Salad 1 Cup Macaroni and Cheese with 2 Tbsp All-Bran Cereal on Top 5g ½ Cup Sweet Corn 4g ½ Cup Canned Peaches Total Daily Fiber ½ Cup Blueberries and Sliced Bananas Original Meal 9g Fiber-ful Meal 25g

3 Make Bake Fiber-Up In 10 Minutes or Less Weekend Family Fiber Faves Start the day Fiber Forward. Choose grain-based foods that have at least 3 grams of fiber whether they are in the bowl or on a plate. Many cereals provide at least 3 grams of fiber and sometimes more! A cereal with milk breakfast provides protein plus four of the nutrients kids need more of. Flip to the Nutrition Facts Panel to find the fiber per serving. Want even more fiber? Add fruit to your bowl for more fiber-ful fun. A warm-baked breakfast on the weekend is a wonderful treat that builds family time and memories around the breakfast table. Try this deliciously-easy Baked French Toast with Orange-Berry Sauce recipe for one of those wonderful weekend brunch meals: Whole wheat frozen waffles, English Muffins, or toast will bring a tasty bit of fiber to the breakfast table. Be a Mixologist. s fun for everyone to find that favorite combination of flavor and fiber. Some suggestions: Kellogg s Corn Flakes mixed with equal parts Kellogg s Raisin Bran for more than 3 grams of fiber per serving. Kellogg s Raisin-Bran Kellogg s Corn Flakes Who can resist a warm muffin straight from the oven? The Kellogg s All-Bran Original Muffins are wonderfully fiberlicious whether fresh-baked or frozen and re-warmed in the microwave. And, they bring 4 grams of wheat bran fiber to the table. Add half of a serving of crunchy Kellogg s Mini-Wheats cereals (the Little Bites work perfectly) to your favorite yogurt for about of fiber. Frosted Mini-Wheats Special K Original

4 Spoon Take Spoon Up, Fiberliciously Fiber-Up On-the-Go Use fiber-ful cereals as toppings to add crunch, flavor and fiber to foods. Examples: Top a favorite hot cereal with a small amount Kellogg s Raisin Bran Use Kellogg s All-Bran cereal as a topper on macaroni and cheese or other casserole dishes Kids on the go need healthy, finger-food snacks that can be bagged up and transported to wherever they go. Fiber-ful cereals by themselves or combined into a trail mix can bring flavors and fiber that kids will eat. Be sure to bring along fiber s favorite friend, water, and especially during hot weather and active events. Try these snack recipes for more fiber-ful, on-the-go treats: Cinnamon Fruit Pecan Snack Mix Thicken your favorite stews and hearty soups with about 2 cups of Kellogg s Complete Wheat Bran Flakes they don t even need to be crushed before throwing them into the pan or slow cooker. Try this Family Favorite Chili recipe made with Kellogg s All-Bran : Kellogg s All-Bran Granola

5 , TM, 2014 Kellogg NA Co. 1 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press; US Department of Agriculture, Agricultural Research Service. What We Eat in America, Nutrient Intakes from Food by Gender and Age National Health and Nutrition Examination Survey(NHANES) Food Values obtained from USDA National Nutrient Database obtained Sept. 2014