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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

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                        Taseer Ahmad

                        Freelance B2C writer

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                        Last Updated on August 15, 2018

                        7 Amazing Things That Will Happen When You Do Plank Every Day

                        7 Amazing Things That Will Happen When You Do Plank Every Day

                        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                        Video Summary

                        Why is it important to train up our core strength?

                        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                        One Exercise, multiple benefits

                        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                        What will happen when you start doing planks every day

                          1. You’ll improve core definition and performance: 

                          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                          • Transverse abdominis: increased ability to lift heavier weights.
                          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                          • Glutes: a supported back and a strong, shapely booty.

                          2. You’ll decrease your risk of injury in the back and spinal column

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                            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                            3. You’ll experience an increased boost to your overall metabolism

                              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                              4. You’ll significantly improve your posture

                                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                On top of everything, someone with good posture looks better, healthier, and more confident.

                                5. You’ll improve overall balance

                                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                  6. You’ll become more flexible than ever before

                                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                    7. You’ll witness mental benefits

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                                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                      How to hold a plank position

                                      1. Get into pushup position on the floor.
                                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                      4. Your head is relaxed and you should be looking at the floor.
                                      5. Hold the position for as long as you can.
                                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                      Watch the video if you have any doubt!

                                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                        How to improve your plank time gradually

                                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                        Who Should Be Cautious Doing The Plank?

                                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                                        • Prolapse
                                        • After prolapse surgery
                                        • Pelvic pain conditions
                                        • Weak or poorly functioning pelvic floor muscles
                                        • Previous childbirth
                                        • Overweight

                                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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