FIBER IDEAS:

Add flaxseeds, seeds, or nuts to your salad, soup, cereal, or yogurt. Keep frozen lue err!es, stra" err!es, and rasp err!es !n your freezer to add to cereal, dessert, s#a$es, or yogurt. %a&e cut'up &egg!es !n s(all agg!es a&a!la le to ta$e "!t# you. )se t#e( "!t# a (eal or as a snac$. *#oose cereal "!t# a (!n!(u( of + gra(s of f! er !n eac# ser&!ng, you can #a&e !t as a (eal, alone as a snac$, or "!t# so(e yogurt. Beans and peas go "!t# e&eryt#!ng, put t#e( !n your salad, soup, or #a&e t#e( "!t# your (eals or snac$s. -o for products "!t# "#ole "#eat flour. It (ay ta$e a l!ttle "#!le to get used to t#e taste, so e prepared to exper!(ent "!t# d!fferent products unt!l you f!nd t#e one t#at you l!$e. %a&e &egg!es "!t# your (eals "#ene&er poss! le. Anyt#!ng t#at you add "!ll count. .#e (ore &ar!ety, t#e (ore "e eat, so #a&e as (any d!fferent &egg!es at one (eal as you can. )se fru!t "!t#, or !n et"een, your (eals. Set a (!n!(u( nu( er of ser&!ngs to #a&e eac# day and e sure to reac# !t. Al"ays go for t#e fru!t "!t# t#e s$!n and/or

seeds for t#e f! er. .#ere !s not#!ng easy a out de&elop!ng ne" eat!ng #a !ts. It "!ll ta$e t!(e and pract!ce, so e pat!ent as you learn to !ncorporate t#ese suggest!ons !nto your d!et. )se t#e !nfor(at!on !n t#!s art!cle to re(!nd you of "#y t#ese c#anges are "ort# t#e effort. If "e are "#at "e eat, !t0s t!(e "e eco(e #!g#'f! er people. *ARB1%2DRA.ES: '3atural sugars !n (!l$, fru!ts 4 &egg!es '-ra!ns 4 cereals
1. simple sugars (simple carbohydrates), such as fructose, glucose, and lactose, which also are found in nutritious whole fruits 2. starches (complex carbohydrates), found in foods such as starchy vegetables, grains, rice, and breads and cereals whole-grain cereals brown rice whole-grain breads fruits vegetables low-fat dairy

FIBE ! whole-grain breads and cereals apples oranges bananas berries prunes pears green peas

 legumes (dried beans, split peas, lentils, etc") articho#es almonds $ %&'! ( cup ())* milliliters) of coo#ed beans (#idney, white, blac#, pinto, lima) (+",--"+ grams of fiber) ) medium ba#ed sweet potato with peel (."* grams) ) whole-wheat English muffin (/"/ grams) ( cup ())* milliliters) of coo#ed green peas (/"/ grams) ) medium pear with s#in (0"0 grams) ( cup ())* milliliters) of raspberries (/ grams) ) medium ba#ed potato with s#in (. grams) )1. cup (2- milliliters) of bran cereal (-") grams) ) ounce (,* grams) of almonds (."0 grams) ) small apple with s#in (."+ grams) 3 cup (0- milliliters) of dried figs (."2 grams) ( cup ())* milliliters) of edamame (."* grams) ) medium orange (.") grams) ) medium banana (.") grams) ( cup ())* milliliters) canned sauer#raut (."/ grams) 4oddlers age )-. years should get )- grams of fiber each day and children /* years should get ,0 grams of fiber a day" 5lder boys age --). years should get .) grams and teen boys age )/-)* years should get .* grams per day" 5lder girls and teens should get ,+ grams of fiber a day"

Breakfast &a#e oatmeal (a whole grain) part of morning meals" 6hoose whole-grain cereals that have . grams or more fiber per serving" &a#e panca#es with whole-grain (or buc#wheat) panca#e mix and top with apples, berries, or raisins" 'erve bran or whole grain waffles topped with fruit"

 5ffer whole-wheat bagels or English muffins, instead of white toast" 4op fiber-rich cereal with apples, oranges, berries, or bananas" %dd almonds to pac# even more fiber punch" &ix #id-favorite cereals with fiber-rich ones or top with a tablespoon of bran" Lunch and Dinner &a#e sandwiches with whole-grain breads instead of white" &a#e a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas" 'erve whole-grain rolls with dinner instead of white rolls" 7se whole-grain pastas instead of white" 'erve wild or brown rice with meals instead of white rice" %dd beans (#idney, blac#, navy, and pinto) to rice dishes for even more fiber" 'pice up salads with berries and almonds, chic#peas, articho#e hearts, and beans (#idney, blac#, navy, or pinto)" 7se whole-grain (corn or whole wheat) soft-taco shells or tortillas to ma#e burritos or wraps" Fill them with eggs and cheese for brea#fast8 tur#ey, cheese, lettuce, tomato, and light dressing for lunch8 and beans, salsa, taco sauce, and cheese for dinner" %dd lentils or whole-grain barley to soups" 6reate mini-pi99as by topping whole-wheat English muffins or bagels with pi99a sauce, low-fat cheese, mushrooms, and pieces of grilled chic#en" %dd bran to meatloaf or burgers" (But not too much bran or your family might catch on:)

 'erve sweet potatoes with the s#ins as tasty side dishes" egular ba#ed potatoes with the s#ins are good sources of fiber, too" 4op low-fat hot dogs or veggie dogs with sauer#raut and serve them on whole-wheat hot dog buns" ;ac# fresh fruit or vegetables in school lunches" Snacks and Treats Ba#e coo#ies or muffins using whole-wheat flour instead of regular" 5r use some whole-wheat and some regular flour, so that the texture of your ba#ed treats won<t be drastically different" %dd raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber" %dd bran to ba#ing items such as coo#ies and muffins" 4op whole-wheat crac#ers with peanut butter or low-fat cheese" 5ffer air-popped popcorn = a whole-grain food = as a midday treat or while #ids watch 4> or movies" (?owever, only give popcorn to #ids over / years old because it can be a cho#ing ha9ard") 4op ice cream, fro9en yogurt, or low-fat yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch" 'erve apples topped with peanut butter" &a#e fruit salad with pears, apples, bananas, oranges, and berries" 4op with almonds for added crunch" 'erve as a side dish with meals or alone as a snac#" &a#e low-fat breads, muffins, or coo#ies with canned pump#in" @eave the s#ins on when serving fruits and veggies as snac#s or as part of a meal" &a#e gradual changes that will add up to a diet that<s higher in fiber over

time" %nd #eep offering a variety of foods that are good sources of fiber = fruits li#e pears and berries8 vegetables li#e spinach and green peas8 lentils and #idney, white, or blac# beans8 and whole-grain brea#fast cereals and breads" Aids will get the fiber they need, and you<ll set the tone for a lifetime of healthy eating"

@ots of #ids want to #now which foods to eat to be healthy or lose weight" &ost #ids don<t need to be on diets, but here<s something #ids can do to eat healthier! @earn the difference between Go, Slow, andWhoa foods" Bou probably #now that foods fit in different categories" &y;late puts them into these categories! fruit vegetables grains protein (meat, beans, fish, and nuts) mil# and dairy products But foods also can be classified in three groups! $o, 'low, and Choa" 4he 7"'" Dational ?eart, @ung, and Blood Institute (part of the Dational Institutes of ?ealth) suggests #ids thin# about whether foods are $o foods, 'low foods, or Choa foods"

Go Foods
4hese are foods that are good to eat almost anytime" 4hey are the healthiest ones" Example! s#im and low-fat mil#"

Slow Foods
4hese are sometimes foods" 4hey aren<t off-limits, but they shouldn<t be eaten every day" %t most, eat them several times a wee#" Example! waffles and panca#es"

Whoa Foods
4hese foods should ma#e you say exactly that = Choa: 'hould I eat thatE

Choa foods are the least healthy and the most li#ely to cause weight problems, especially if a person eats them all the time" 4hat<s why Choa foods are once-in-a-while foods" Example! French fries" Below you<ll find a chart of $o, 'low, and Choa foods" Bou can print this article so you can refer to the chart and learn which foods are which" %s you use the chart, you might have Fuestions about what some of the words mean" Ce<ve provided some definitions below the chart to explain things li#e Gextra-lean,G Gtrans fats,G and Gwhole grains"G Be sure to show the chart to your mom and dad, too" 4hen everyone in the family can learn when to say $o and when to say Choa:

The Chart
Food Group GO (%lmost %nytime) %lmost all fresh, fro9en, and canned vegetables without added fat (such as butter) or sauces %ll fresh and fro9en fruits 6anned fruits pac#ed in Juice SLOW ('ometimes) %ll vegetables in added fat and sauces 5ven-ba#ed fries %vocados WHO (5nce in a Chile) %ny vegetable fried in oil, such as French fries or hash browns

!egeta"les

Fruits

)HHI fruit Fruits canned in Juice heavy syrup Fruits canned in light syrup Kried fruits Chite bread and pasta that<s not whole grain Koughnuts, muffins, croissants, and sweet rolls

Breads and Cereals

Chole-grain breads, pitas, and tortillas

Chole-grain pasta, brown rice ?ot and cold unsweetened whole-grain brea#fast cereals #ilk and #ilk $roducts '#im and )I mil# Fat-free and low-fat yogurt ;art-s#im, reduced-fat, and fat-free cheese @ow-fat and fat-free cottage cheese Beef and por# that has been trimmed of its fat Extra-lean ground beef 6hic#en and tur#ey without s#in 4una canned in water Fish and shellfish that<s been ba#ed, broiled, steamed, or grilled Beans, split peas, and

4aco shells

French toast, waffles, and panca#es Biscuits $ranola ,I mil# ;rocessed cheese spreads

'weetened brea#fast cereals 6rac#ers that have hydrogenated oils (trans fats)

Chole mil# Full-fat cheese 6ream cheese

Bogurt made from whole mil# @ean ground beef Beef and por# that hasn<t been trimmed of its fat Fried hamburgers Fried chic#en

#eats and Other Sources of $rotein

Broiled hamburgers 6hic#en and tur#ey with the s#in 4una canned in oil ?am

Bacon Fried fish and shellfish

@ow-fat hot dogs

6hic#en nuggets

lentils 4ofu Egg whites and substitutes

6anadian bacon ;eanut butter Duts Chole eggs coo#ed without added fat

?ot dogs @unch meats ;epperoni 'ausage ibs Chole eggs coo#ed with added fat 6oo#ies, ca#es, and pies 6heeseca#e Ice cream 6hocolate candy 6hips Buttered microwave popcorn

Sweets and Snacks%

Ice mil# bars Fro9en fruitJuice bars @ow-fat fro9en yogurt @ow-fat ice cream Fig bars $inger snaps Ba#ed chips @ow-fat microwave popcorn ;ret9els

Butter& 'etchup& and Other Stuff That Goes on Food

Aetchup &ustard Fat-free creamy salad dressing Fat-free mayonnaise Fat-free sour cream >inegar

>egetable oilLL 5live oilLL 5il-based salad dressingLL @ow-fat creamy salad dressing @ow-fat mayonnaise @ow-fat sour cream 'oft margarine

Butter 'tic# margarine @ard 'alt por# $ravy egular creamy salad dressing &ayonnaise 4artar sauce 'our cream 6heese sauce

6ream sauce 6ream cheese dips Drinks Cater Fat-free and )I mil# Kiet soda ,I mil# )HHI fruit Juice 'ports drin#s Chole mil# egular soda 'weetened iced teas and lemonade Fruit drin#s with less than )HHI fruit Juice

Kiet and unsweetened iced teas and lemonade 'ource! 7"'" Dational ?eart, @ung, and Blood Institute, Dational Institutes of ?ealth

5or$ on:
&ost of the time, this means changing the foods you eat, at least for a while" Bou may need more foods that have lots of fiber (li#e fruits, vegetables, and whole grains)" Bou may need to eat fewer fatty and greasy foods (li#e fried chic#en and french fries) and fewer sugary foods (li#e soda and candy)" Krin#ing more water is also often a good idea"

Exercise is one of the best ways to #eep your digestive system moving, so you may want to turn off the 4> and ta#e a bi#e ride instead" Bou also might try getting up a little earlier in the morning to give yourself extra time to use

the bathroom before school" %nd when you<re in school, if you need to use the bathroom, don<t wait" Caiting only ma#es constipation worse"