Advertising
Advertising

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.

Advertising

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

        Advertising

          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

                Advertising

                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.

                      Advertising

                      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

                        Trending in Health

                        1 12 Things That May Cause Breast Cancer You Should Avoid 2 How to Eliminate Work Stress When You’re Stressed to the Max 3 Do Vitamins for Weight Loss Work And How? 4 Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters 5 15 Simple Ways To Overcome Depression And Sadness

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on February 20, 2019

                        13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                        13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                        Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                        Why is this so critically important to you?

                        The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                        Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                        1. Know That Fear Is Real, but Can Be Overcome

                        Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                        When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                        • The child who has to be physically dragged to their first day of school.
                        • The man facing the judge.
                        • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                        • The man as the surgeon says “count backwards from 10 Mr Smith.”
                        • The woman that’s told “We are sorry, we can’t help you.”
                        • The man that faces the empty circle of a gun and prays for his very existence.

                        These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                        Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                        Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                        2. Accept Your Fear

                        Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                        We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                        And here’s what can be done.

                        Advertising

                        3. Get Some Perspective

                        I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                        And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                        That girl will go far. Because she truly gets fear.

                        We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                        So look around you to get some perspective on your fear:

                        • Are you really at risk?
                        • Will this kill you?
                        • Which leads us on to..
                        • If the worse was to happen what would it be?

                        4. Hold a Hand

                        As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                        Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                        We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                        Ask yourself:

                        • If the worse were to happen, what would that be?
                        • Could that really happen?
                        • If the worse did happen, how would you recover?
                        • If the worse were to happen, what would you need to do next?

                        By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                        5. Know Whose Hand You Hold Either Physically or Emotionally

                        This helps with fears for the rest of your life.

                        Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

                        Advertising

                        The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                        It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                        For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                        Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                        6. Understand That There Are Some Things Fear Will Never Touch

                        I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                        Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                        Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                        Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                        Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                        Of all the billions of people on this planet, no one will have an answer identical to yours!

                        7. Process Your Fears to Carry on with Life

                        Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                        I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

                        Advertising

                        It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                        One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                        Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                        It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                        8. Assume the Worse

                        If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                        Think how naughty they felt to be doing something that was not allowed?

                        • Think about what age it may have made them feel?
                        • Think about how they feel about champagne?
                        • What special moments it’s been a part of in their lives?

                        And you can see how the assumptions they made about their “right” to have these things was not healthy.

                        When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                        Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                        9. Take a Fear That Feels Insurmountable Right Now.

                        If you were to repeat it to me out loud, what would you say?

                        Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                        Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

                        Advertising

                        10. You Are Not Defined by Your Fear

                        One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                        11. Go with Fear

                        When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                        I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                        Notice how they’ve found their hidden fears and want to face them?

                        One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                        However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                        We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                        12. Discover Great Skills in Your Scary Moments

                        And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                        The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                        What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                        13. Own Your Fear

                        Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                        We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                        You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                        More Resources About Fighting Fear

                        Featured photo credit: Ben White via unsplash.com

                        Read Next