Healthy, High-Fiber Snacks for Kids

Fiber is an essential nutrient for kids of all ages. It helps to keep their digestive system healthy, and it can also help them feel full and satisfied after eating. Aim to give your kids snacks that contain at least 3 grams of fiber per serving.

Here are some healthy, high-fiber snacks that kids love:

  • Fruits and vegetables: Fruits and vegetables are a great source of fiber, vitamins, and minerals. Kids love apples, bananas, oranges, berries, carrots, celery, and cucumbers. You can also serve them fruits and vegetables with a dip, such as hummus, guacamole, or peanut butter.
  • Whole grains: Whole grains are another good source of fiber. Choose snacks that are made with whole-wheat flour, oats, or brown rice. Some examples of high-fiber whole-grain snacks include whole-wheat crackers, oatmeal, and popcorn.
  • Legumes: Legumes, such as beans, lentils, and peas, are a good source of fiber and protein. Kids love hummus, lentil soup, and bean burritos.
  • Nuts and seeds: Nuts and seeds are a good source of fiber, healthy fats, and protein. Choose unsalted nuts and seeds for kids, and avoid giving them peanuts if they have a peanut allergy. Some examples of high-fiber nuts and seeds include almonds, walnuts, chia seeds, and pumpkin seeds.
  • Yogurt: Yogurt is a good source of protein and calcium, and it can also contain fiber. Choose plain yogurt and add your own fruit, nuts, or seeds for extra fiber.

Here are some tips for making healthy, high-fiber snacks more appealing to kids:

  • Get creative with presentation. Cut fruits and vegetables into fun shapes, or serve them with a dip. You can also make yogurt parfaits with layers of yogurt, fruit, and granola.
  • Let your kids help you prepare the snacks. Kids are more likely to eat something if they helped to make it. Let them choose their favorite fruits and vegetables, or help you to assemble yogurt parfaits.
  • Make the snacks accessible. Keep healthy snacks in easy-to-reach places in your kitchen and pantry. This will make it easy for kids to make healthy choices when they’re hungry.

By offering your kids healthy, high-fiber snacks, you can help them to develop healthy eating habits that will last a lifetime.

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