Few children would say they have a craving for fiber-rich fruits. While the mere mention of fibers can be a cause for whining and grumbling by children, many appetizing fruits are actually great sources of fiber. And, probably, children eat them without even knowing it.
Fiber-rich fruits are the best for children and their immunity. They are beneficial because they are filling and, therefore, serve to avoid excesses. The fiber-rich fruits do not even add calories. In addition, when combined with the appropriate amount of liquid, dishes with high fiber content help food move through the digestive system and can be a protection against constipation and bowel cancer. They can also reduce LDL which is very harmful to cholesterol and help prevent diabetes and coronary heart disease. In all the fiber-rich fruits help give your child a better and healthy life.
Fiber-Rich Fruits: Healthy Fruits For Kids
Dietary fiber is included in the food labels in the total carbohydrates section and is found in fruits, vegetables,
- apples
- oranges
- bananas
- berries
- prunes
- pears
Fiber Content In Fruits
Fiber-rich fruits have 5 grams or more of fibers per serving and a good source of fibers is one that provides between 2.5 and 4.9 grams per serving. This is a comparison of some fruits with high fiber content:
- 1 medium pear baked in a
shell (5.5 grams) - 1/2 cup (118 milliliters) raspberries (4 grams)
- 1 small apple baked in peel (3.6 grams)
- 1/4 cup (59 milliliters) dried figs (3.7 grams
- 1 medium orange (3.1 grams)
- 1 medium banana (3.1 grams)
Children between 1 and 3 years old should eat 19 grams of fiber per day and children between 4 and 8 years old should eat 25 grams of fiber per day. Males between 9 and 13 years old should eat 31 grams and teenage boys, between 14 and 18 years old, should eat 38 grams per day. Older girls and teenagers should eat 26 grams of fiber per day.
Recipe For Easy And Healthy Fruit Compote
Ingredients
2 apples
2 water pears
2 peaches (fresh or canned)
100 gm boneless plums
50 gm raisins
4 fresh plums
50 gm pine nuts
250 ml of wine
Sugar and cinnamon stick
Preparation of fruit compote:
1. Wash and peel the fruit, cut it into not very large pieces
2. Put them to cook in a casserole with cinnamon and 2 or 3 tablespoons of sugar, stirring occasionally, and ensuring that it does not run out of broth.
3. Once cooked, toss in a high round bowl, crushed pine nuts and sweet wine are added.
