5 How to increase fiber intake in children & bull; hello healthy

Parents need a way to increase fiber intake in children who have difficulty eating vegetables or fruit. Maybe not all children can easily eat fibrous foods. In fact, fiber is important to support their digestive health.

So that children's health is maintained, let's find out how to increase fiber intake in children.

How to increase fiber intake in children

Caring for children aged 1-3 years is a challenge for parents. Especially in persuading your little one to eat vegetables and fruit, which contain high fiber.

Based on the 2019 Nutritional Adequacy Rate, the following is the fiber intake that children need to fulfill every day.

• 1-3 years: 19 grams of fiber
• 4-6 years: 20 grams of fiber
• 7-9 years: 23 grams of fiber

Fulfilling a child's fiber can improve the child's health in the long run. Cite the page KidsHealth , high in fiber can provide the following benefits.

• Prevent or relieve constipation in children
• Children are full longer, so that their weight is controlled
• Lowers cholesterol
• Helps prevent diabetes and heart problems
• Reducing the risk of cancer later in life

When the child's health is maintained, he will be more active and can explore many things. Therefore, mothers need to fulfill their little one's fiber even though they don't like to eat vegetables or fruit.

Find out the following tips and tricks for increasing fiber intake in children:

1. Take part in eating fiber with the child

Basically, children like to follow what adults do. When parents provide a fun example when eating fiber, children will see and will imitate it. Let the child see how you enjoy fibrous foods such as fruits and vegetables.

When it's time for a meal schedule, invite the child to sit at the dining table. Also serve a variety of colorful vegetables. You can combine pasta with lots of vegetables in it or a bowl of salad.

Invite him to eat vegetables and enjoy them with you. This method can be done to increase fiber intake in children.

2. Keep giving vegetables to children

Naturally, really, if you receive a reaction from a child who doesn't like vegetables. However, that does not mean parents have to force them to eat fiber. Keep introducing vegetables and fruit to children.

Every child takes a different amount of time until they finally decide they like fiber. One thing that can be done to introduce vegetables is by asking children to taste cooked spinach.

It may take 10 minutes or more for your child to decide whether or not to like spinach. Mother can apply this by giving her a variety of vegetables.

In addition to vegetables, mothers can also provide fruit snacks so that they don't get bored of consuming fiber.

Trust me, until in time he will be able to eat fiber more easily. Keep introducing and giving children fiber as a way to increase fiber intake in children.

3. Praise the child when he eats fiber

Children also need appreciation when they successfully eat a high-fiber diet. Of course, children will be more enthusiastic about eating fibrous foods. This simple praise can be done for the trick of increasing your little one's fiber intake.

For example, you could say a compliment like this, “Wow, Mama's child really likes to eat broccoli and spinach! Mama likes to see if you are passionate about eating like this. Cool!"

This kind of communication approach instills children to get used to eating fiber.

4. Cook with children

If several times the child wants to help mother in the kitchen, do not hesitate to involve it. Especially, when you are cooking a high-fiber menu. When he is involved in the cooking process, children usually want to taste the results he is cooking.

First, discuss with the child about the fibrous food menu to eat today. Then, invite him to shop and choose the vegetables he likes.

Before cooking, the mother can ask the child to wash the vegetables or mix the vegetable ingredients that the child cooks into the pot.

When children are involved in the cooking process, they will appreciate their cooking more. You can regularly do this activity as a way to increase fiber intake in children.

5. Provide fiber-rich milk

In addition to increasing fiber intake, you can provide fiber-rich milk for your little one. Choose fiber-rich milk to help smooth the digestive system.

Don't forget to read the rules for using milk products that the mother will give to your little one, so that he can get the optimal benefits of milk.

You can do the five tips above to increase your little one's fiber intake. Make sure your child's fiber is fulfilled by including high-fiber foods in every diet, including snacks.

That way, the health of the child's digestive system is well maintained and he remains enthusiastic in carrying out activities.

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