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10 Foods That Guarantee Your Kids a High Fiber Intake!

10 Foods That Guarantee Your Kids a High Fiber Intake!

Did you prepare that Cheesy Broccoli Bites, but your kids just curled up in the couch and refused to munch on it? It’s difficult to balance between the healthy choices of meals with kids craving. If the doctor has a big no on foods that are poor in fibres and your kid refused to try those rich-in-fibre veggies, there are other foods that will beckon him.

Food rich in fibres ease the bowel movement, help gut friendly bacteria to digest food, and prevent the body from many other diseases.

If you think you have to provide your kids those 25-30 g of daily dietary fibres, but can’t get them eat all the time those carrots and Spinach, you’re not alone. A lot of people scrounge through the list of recommended fibre rich foods–that are also tasty and easy to eat. You don’t need to outsmart those fastidious kids to eat their food. Because some non-veggie foods are there on the list that are delicious, healthy, and good source of fibres.

Why Try other Non Vegetable Dietary Food?

That bowl of insipid vegetable meal is just whisked off the table by your kid because he needs some new foods that may draw his attention–and also–provide him the important nutrients. Some vegetables may not contain all the essential nutrients, so other non vegetable foods that have a high nutritional value and contain more fibres would be a wise choice to opt for.

Food rich in dietary fibres not only regulates the body but also prevents the development of other fatal diseases. Selene Vakharia, a holistic nutritionist and lifestyle consultant, says. “It helps to sweep the colon, feed our healthy intestinal bacteria, and slow the digestion of food so that we stay full longer and our blood sugar remains at a healthy balance.”

What if your Diet have not Enough Fibres?

Human body needs a certain amount of fibre intake on a daily basis to ensure its healthy functioning. If you won’t get enough dietary fibres your body may be prone to many diseases. Here are just three of them.

Constipation:

When your bowel moment diminishes–particularly, when it is fewer than three times a week, you may have constipation. The stool become dry, hard, and black in color. Low fibres are often the culprits behind this disease. Adding fibre rich foods in the diet may ease the symptoms but you should meet the doctor for the exact recommendation. Add apples, raspberries, whole grain, avocados, and cereals in your diet. These food make the stool flow soft, and restore its natural color.

Heart Diseases:

Research shows that high cholesterol and heart diseases are the result of low fiber consumption. Food rich in fibres, such as whole grain, reduces cholesterol level by a considerable amount for every gram of fibre consumed on a daily basis.

Soluble fibre, that regulates the body function on chemical level, helps reduce cholesterol by barring them from depositing in the arteries. Soluble fibres are found in:
Brown rice, seeds, oats, soybean, and legmen.

Diabetes:

Fibre rich foods reduce the risk of developing diabetes. Many researches have been conducted to show the importance of including fibre in the diet. A study published in the New England Journal of Medicine suggests that the daily consumption of 50 gm of soluble fibers highly reduces blood glucose in the body.

Importance of Fibre-Rich Diet for Kids:

Kids need proper food to stay healthy and nourish well. Fortunately, there are many foods that are rich in fibres. Along those fibres, there are other nutrients that their tiny bodies need: Iron, magnesium, fats, vitamins, protein, and amino acids, just to name a few. During the growth stage of kids their body demand for fibres is high because it strengthens digestive track, prevent constipation, and ease bowl movement.

Daily Fibre Intake Facts:

Kids of age 4-8 years: 25 grams of fibres a day

Girls of age 9-13 years old: 26 grams of fibres a day

Girls of age 14-18 years old: 26 grams of fibres a day

Boys of age 9-13 years old: 31 grams of fibres a day

Boys of age14-18 years: 38 grams of fibres per day

Below is the list of 10 high fiber foods for kids that are non-veggie, but their nutritional value boasts high dietary fibres.

To make them a part of your kids daily diet, consult the doctor for the proper plan and advice.

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1.Blackberry

    Giving an eye catching look into your breakfast, salad recipe and desserts, blackberries have shown therapeutic properties. Rich in antioxidant and other important nutrients, blackberries are often overlooked. But they contain high amount of fibres that are essential for the body.

    Nutritional value per 100 g

    Fibres in Black Berries: 5 g

    Other notable nutrients: Calcium, vitamins C, vitamin K, and omega 6 fatty acids

    2.Chickpea

      Your pantry would hardly resist a can of dried or pre-cooked garbanzo beans (that are chickpeas). The king of the meal, chickpeas, can be served either hot or cold.

      The presence of both soluble and insoluble fibres make it highly recommended non-veggie food to get some good amount of fibres in your diet. Soluble fibres reduce cholesterol, diabetes, and other cardiovascular diseases. Insoluble fibres in chickpeas ensure smooth flow of food in the digestive track.

      Nutritional value per 100 g

      Fibres in Black Berries: 17 g

      Other notable nutrients: Iron, magnesium, Vitamins, calcium, and potassium

      3.Black Beans

        From finding its way into the Hispanic dish, Frigoles negros, to serving with a bowl of rice, black beans seem to dominate every meal–that is possible to prepare in your kitchen.

        They have essential nutrients that are helpful in the normal functioning of the body. A cooked cup of black beans fulfill one third of a daily nutritional value.

        Nutritional value per 100 g

        Fibres in Black beans: 16 g

        Other notable nutrients: Iron, vitamin B-6, magnesium, calcium, and potassium.

        4.Figs

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          This delicious, sweet and delicate fruit is packed with essential nutrients for the health. It is widely used in the treatment of indigestion, bronchitis, diabetes, and constipation. Munch on a plate of figs if your sugar craving sense prod you again. Because they have no fats and won’t make you any harm. It reduces cholesterol and lowers blood pressure.

          Nutritional value per 100 g

          Fibres in Figs: 2.9 g

          Other notable nutrients: Iron, protein, vitamin C, magnesium, and Potassium

          5.Apple

            If your basket in the fridge has no apples to lessen a late night hunger, you’re missing on some very important nutrients.

            Soluble fibres, called pectin, are found in the apple peels. That is very crucial for your gut health. Apples are found to have low calories and fats that really keeps a doctor at a bay.

            Nutritional value per 100 g

            Fibres in Apple: 2.4 g

            Other notable nutrients: Protein, vitamin A, Vitamin C, and potassium,

            6.Pear

              Pear helps prevent cancer and strengthens the immune system of the body. Loaded with anti-oxidant, this delicious and versatile fruit is a source of best nutrients for your body.

              Nutritional value per 100 g

              Fibres in Pears: 3.1 g

              Other notable nutrients: Sodium, potassium, iron, and vitamin C.

              7.Walnut

                Just a single serving of this wood covered fruit may drop the chances of heart related deaths by around 50 %. It’s more effective than most of the vegetables that are consumed in the quest to reduce heart diseases and spur the dietary fibre .

                Nutritional value per 100 g

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                Fibres in Walnut: 7 g

                Other notable nutrients: Anti inflammatory omega 3 fatty acids, protein, vitamin B-6, vitamin C, Magnesium, and calcium.

                8.Quinoa

                  This gluten free, rich in nutrients grain has a full package of of all the nine essential amino acids.

                  One of the important amino acid, lysine, is present in a high amount in quinoa than many other grains. Lysine burns that extra lipids, tone your skin, and balance the calcium quantity in the body. Why won’t you give quinoa pancakes a try?

                  Nutritional value per 100 g

                  Fibres in Quinoa: 5.9 g

                  Other notable nutrients: Protein, iron, calcium, potassium

                  9.Avocado

                    This smooth, creamy nutrient rich fruit has mono saturated fats that help reduce the unhealthy cholesterol in your body. Due to the presence of potassium and lutiens (aka eye vitamin), they reduce blood pressure and prevent eye diseases respectively.

                    Nutritional value per 100 g

                    Fibres in Avocados: 7 g

                    Other notable nutrients: Vitamin A, vitamin B-6, calcium, magnesium, and protein.

                    10.Coconut

                      Coconut, inside that hard covering endocrap, has many health benefits, including skin health, memory sharpening, and preventing heart diseases. To boost digestion and metabolism its water contain most of the important enzymes.

                      Nutritional value per 100 g

                      Fibres in Avocados: 9 g

                      Other notable nutrients: Iron, vitamin B-6, protein, magnesium, and calcium.

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                      Recipe to Try in your Kitchen

                      Quinoa Pancakes Recipe

                        Ingredients:

                        1/2 cup water, fresh

                        3/4 cup quinoa, minced

                        1/2 Cup Basil, Dried

                        1/4 Teaspoon freshly ground pepper

                        4 Teaspoon Olive oil, extra-virgin

                        2 large sized egg whites

                        2 Garlic cloves

                        1/2 cup freshly grated Parmesan cheese

                        6 Cups baby spinach leaves

                        [1]

                        Procedure:

                        Take a pan and heat the water until it starts boiling. Add quinoa, Salt and garlic, and stew them in water for about 15 minutes, with pan covered. Uncover the pan and heat it until dry.

                        Transfer it to a large pot and let it cool.

                        Mix Pepper, basil, egg whites, and Parmesan into quinoa.

                        In a non-stick skillet, heat 2 table spoon of oil. Make 4 quinoa pancakes, and cook them until they turn golden. Transfer them to a baking sheet. Bake the pancakes for about 5 minutes and serve the delicious quinoa pancakes.

                        Reference

                        [1]Health.com: Quinoa Pancake

                        More by this author

                        Taseer Ahmad

                        Freelance B2C writer

                        10 Foods That Guarantee Your Kids a High Fiber Intake! Why do Pregnant Women Crave Pickles? Do Pregnancy Cravings Exist? 8 Indicators To Help Identify The Narcissists Around You

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                        Last Updated on December 18, 2018

                        Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

                        Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

                        Are you one of those people who are always suffering setbacks? Does little ever seem to go right for you? Do you sometimes feel that the universe is out to get you? Do you wonder:

                        Why do I have bad luck? Is bad luck real?

                        A couple of months ago, I met up with an old friend of mine who I hadn’t seen since last year. Over lunch, we talked about all kinds of things, including our careers, relationships and hobbies.

                        My friend told me his job had become dull and uninteresting to him, and despite applying for promotion – he’d been turned down. His personal life wasn’t great either, as he told me that he’d recently separated from his long-term girlfriend.

                        When I asked him why things had seemingly gone wrong at home and work, he paused for a moment, and then replied:

                        “I’m having a run of bad luck.”

                        I was surprised by his response as I’d never thought of him as someone who thought that luck controlled his life. He always appeared to be someone who knew what he wanted – and went after it with gusto.

                        He told me he did believe in bad luck because of everything happened to me.

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                        It was at this point, that I shared my opinion on luck and destiny:

                        While chance events certainly occur, they are purely random in nature. In other words, good luck and bad luck don’t exist in the way that people believe. And more importantly, even if random negative events do come along, our perspective and reaction can turn them into positive things.

                        Your luck is no worse—and no better—than anyone else’s. It just feels that way. Better still, there are two simple things you can do which will reverse your feelings of being unlucky and change your luck.

                        1. Stop believing that what happens in life is out of your control.

                        Stop believing that what happens in your life is down to the vagaries of luck, destiny, supernatural forces, malevolent other people, or anything else outside yourself.

                        Psychologists call this “external locus of control.” It’s a kind of fatalism, where people believe that they can do little or nothing personally to change their lives.

                        Because of this, they either merely hope for the best, focus on trying to change their luck by various kinds of superstition, or submit passively to whatever comes—while complaining that it doesn’t match their hopes.

                        Most successful people take the opposite view. They have “internal locus of control.” They believe that what happens in their life is nearly all down to them; and that even when chance events occur, what is important is not the event itself, but how you respond to it.

                        This makes them pro-active, engaged, ready to try new things, and keen to find the means to change whatever in their lives they don’t like.

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                        They aren’t fatalistic and they don’t blame bad luck for what isn’t right in their world. They look for a way to make things better.

                        Are they luckier than the others? Of course not.

                        Luck is random—that’s what chance means—so they are just as likely to suffer setbacks as anyone else.

                        What’s different is their response. When things go wrong, they quickly look for ways to put them right. They don’t whine, pity themselves, or complain about “bad luck.” They try to learn from what happened to avoid or correct it next time and get on with living their life as best they can. They have this Motivation Engine, which most people lack, to keep them going.

                        No one is habitually luckier or unluckier than anyone else. It may seem so, over the short term (Random events often come in groups, just as random numbers often lie close together for several instances—which is why gamblers tend to see patterns where none exist).

                        When you take a longer perspective, random chance is just . . . random. Yet those who feel that they are less lucky, typically pay far more attention to short-term instances of bad luck, convincing themselves of the correctness of their belief.

                        Your locus of control isn’t genetic. You learned it somehow. If it isn’t working for you, change it.

                        2. Remember that whatever you pay attention to grows in your mind.

                        If you focus on what’s going wrong in your life—especially if you see it as “bad luck” you can do nothing about—it will seem blacker and more malevolent.

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                        In a short time, you’ll become so convinced that everything is against you that you’ll notice more and more instances where this appears to be true. As a result, you will drown yourself in negative energy and almost certainly stop trying, convinced that nothing you can do will improve your prospects.

                        Not long ago, a reader (I’ll call her Kelly) has shared with me about how frustrated she felt and how unlucky she was. Kelly’s an aspiring entrepreneur. She had been trying to find investors to invest in her project. It hadn’t been going well as she was always rejected by the potential investors. And at her most stressful time, her boyfriend broke up with her. And the day after her breakup, she missed an important opportunity to meet an interested investor. She was about to give up because she felt that she’d not be lucky enough to build her business successfully.

                        It definitely wasn’t an easy time for her. She was stressful and tired. But it wasn’t bad luck that was playing the role.

                        Fatalism feeds on itself until people become passive “victims” of life’s blows. The “losers” in life are those who are convinced they will fail before they start anything; sure that their “bad luck” will ruin any prospects of success.

                        They rarely notice that the true reasons for their failure are ignorance, laziness, lack of skill, lack of forethought, or just plain foolishness—all of which they could do something to correct, if only they would stop blaming other people or “bad luck” for their personal deficiencies.

                        Your attention is under your control. Send it where you want it to go. Starve the negative thoughts until they die.

                        I explained to Kelly that to improve her fortune and have “good luck”, first decide that what happens is nearly always down to her; then try to focus on what works and what turns out well, not the bad stuff.

                        Then Kelly tried to review her current situation objectively. She realized that she only needed a short break for herself — from work and her just broken-up relationship. She really needed some time to clear up her mind before moving on with her work and life. When she got her emotions settled down from her heartbreak, she started to work on improving her business’ selling points and looked for new investors that are more suitable.

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                        A few months later, she told me that she finally found two investors who were really interested in her project and would like to work with her to grow the business. I was really glad that she could take back control of her destiny and achieved what she wanted.

                        Your “fate” really does depend on the choices that you make. When random events happen, as they always will, do you choose to try to turn them to your advantage or just complain about them?

                        What’s Next?

                        Now that you’ve learned the 2 simple things you can do to take control of your fate and create your own luck. But this isn’t it! These simple techniques you’ve learned here are just part of the essential 7 Cornerstone Skills — a skillset that will give you the power to create permanent solutions to big problems in life — any problem in any area of your life!

                        If you think you’re “suffering from bad luck”, you can really change things up and start life over with these 7 Cornerstone Skills. It may even be a lot easier than you thought:

                        How to Start Over and Reboot Your Life When It Seems Too Late

                        Thomas Jefferson is said to have used these words:

                        “I’m a great believer in luck and I find the harder I work, the more I have of it.”

                        Your luck, in the end, is pretty much what you choose it to be.

                        More Ideas About Creating Your Own Luck

                        Books About Taking Control of Your Life

                        Featured photo credit: LoboStudio Hamburg via unsplash.com

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