Recommended menu of fiber foods for children & bull; hello healthy

It is the duty of parents to ensure that children get good nutritional intake, especially foods containing fiber. especially fiber. The need for adequate fiber will help maintain the digestive health of children and keep them from constipation.

Fiber is very easily obtained from fruits and vegetables. Of course it is a challenge in itself to get children to eat fiber, especially from vegetables and fruit from an early age. Mothers need to turn their brains in designing their little one's daily diet that is healthy and nutrient-dense so that their nutrition is fulfilled.

Your child needs 16 grams of fiber per day or the equivalent of 2 kg of boiled carrots, both water-soluble and insoluble fiber. Types of water-soluble fiber can be obtained from fruit. Meanwhile, water-insoluble fiber can be obtained from vegetables to smooth bowel movements and smooth bowel movements. These two fibers need to be met in a balanced manner.

Food menu recommendations

In order for children's fiber needs to be met, you need a strategy in arranging a large meal menu (morning, afternoon and evening) as well as a children's snack menu as a distraction. You certainly cannot force just one type of vegetable to meet your child's fiber needs.

For example, you may not give 2 kg of boiled carrots or 1.5 kg of spinach a day to children to meet the needs of 16 grams of fiber. Of course, a menu variation is needed so that your little one doesn't get bored quickly from eating fiber.

No need to be confused, here is an overview of the food menu that I can recommend for your little one's intake in one day.

Breakfast at 08.00

White rice and chickpeas scrambled eggs.

Details:

Carbohydrates: 100 grams of rice or the equivalent of 6 tablespoons
Animal protein: 1 chicken egg
Vegetable: 100 grams of green beans
Oil: 1 teaspoon

Snack 1 at 10:00

Papaya 1 piece size 100 grams
1 glass of high-fiber milk

Lunch at 12.00

White rice, tomato corn spinach soup, shredded fried chicken, fried tempeh, and apples

Details:

Carbohydrates: 100 grams of rice / 6 tablespoons, 100 grams of corn
Animal protein: 15 grams of chicken meat
Vegetable protein: 50 grams of tempeh
Vegetables: 1 medium tomato, 100 grams of spinach
Oil: 2 teaspoons

Snack 2 at 15.00

6 strawberries
1 glass of high-fiber milk

17.00 dinner

White rice, beef radish soup and beancurd, and banana, 1 cup milk

Details:

Carbohydrates: 100 grams of rice or the equivalent of 6 tablespoons
Animal protein: 15 grams of beef
Vegetable protein: beancurd 20 grams or the equivalent of 1 sheet
Vegetables: 100 grams of radishes, 50 grams of tomatoes or the equivalent of 1 medium sized fruit
Oil: 1 teaspoon
1 glass of high-fiber milk

With the menu above, the total nutritional content that can be obtained from this food menu:

Fiber: 16 grams
Energy: 1,326 kCal
Carbs: 331.5 grams
Protein: 15.6 grams
Fat: 29.4 - 44.2 grams

Incorrectly processing fruit can remove its fiber content

Not only the main food menu, you also have to pay attention to the choice of snacks for your little one. Avoid giving snacks that are sweet and high in fat. Snacks with high sugar levels will actually make children lazy to eat. Fruit is the best alternative. You can serve it with a variety of whole fruit or puree it.

If you want to puree the fruit, the way I recommend is to use a blender so that the fiber in the fruit is maintained. Avoid mashing the fruit with juicer because this will remove the fiber.

So that children don't get bored, it is important to combine high-fiber foods, such as oats, apples, vegetables, and high-fiber milk. Not only is it sufficient for children's needs, the fiber contained in it can also maintain digestive health.

In addition to combining various foods, you can supplement your little one's fiber needs by giving him high-fiber milk. With the right dose of high-fiber milk, your little one can get optimal nutrition.