Having trouble getting your child to try that whole-wheat fiber cereal? Try mixing up a couple of high-fiber cereals with a small amount of one of the less good-for-you options that your child may be drawn to in the cereal aisle.
“Kids like to mix and match cereals like little chemists,” says Pinkos. “Look for a high-fiber cereal that has 3 to 5 grams of fiber per serving, and then let them mix it up with just a little bit of one of the junkier ones.”
Sandwich in Some Fiber
Just as with cereal, the whole-grain breads or wraps you’re using for your kids’ sandwiches should have at least three grams of fiber per serving.
“Check the package -- just because it’s called ‘whole grain,’ that doesn’t always translate to fiber,” says Goldberg. “And don’t be fooled by red- and green-colored wraps -- that doesn’t necessarily translate to fiber either.”
Add Color With Berries
In addition to being colorful and sweet, “berries with seeds are very high in fiber, and kids usually love them,” says Goldberg.
Perhaps the highest-fiber berry is the little raspberry. They can be expensive, but it doesn’t take much to amp up the fiber. “Just a quarter cup has about the same amount of fiber as almost an entire apple,” she says.
Grab Some Granola
The granola bar aisle at your local supermarket is probably packed with high-fiber bars. They’re easy to pack and often appealing to kids.
“Kids really like some of the flavors they have now,” says Pinkos. But take care if your child starts treating the bars like candy. “Don’t let them go crazy and go from eating a low-fiber diet to three high-fiber bars a day, because they’ll become gassy and uncomfortable.”
Some kids may not mind -- they may even enjoy it -- if you stir some high-fiber granola into their yogurt. Others may rebel against the unexpected crunch. But Goldberg says you can often sneak a little flaxseed into yogurt, applesauce, or a smoothie without your child noticing.