Fiber Up - Kellogg`s Nutrition

Fiber Up
with food solutions
that kids love!
Kids need 19-25 grams of
fiber per day and only 5% of
kids are meeting their needs.
1
2
Fiber-Up Your Meals:
Simple and Fiberlicous Swaps 3
Getting kids to eat more foods with fiber doesn’t have to
be a riddle. But it can be a rhyme!
Instead of This
Make It
Bake It
Spoon It
Take It
Breakfast
Lunch
Dinner
Fiber-Up With This
Slice of White Toast 1g
Cereal With 3g Fiber 3g
1 Tbsp Peanut Butter 1g
½ Banana 3g
½ Cup Orange Juice 0g
8 oz Milk 0g
Hot Dog on White
Sandwich Roll 2g
Sandwich With 2 Slices
of Whole Wheat Bread 4g
Multi-Grain Chips 1g
½ Cup Baby Carrots 3g
Sandwich Cookie 0g
8 oz milk 0g
4 Graham
Cracker Squares 1g
8 oz Milk 0g
1 Cup Macaroni
and Cheese 2g
1 Cup Iceberg
Lettuce Salad 1 Cup Macaroni and
Cheese with 2 Tbsp
All-Bran Cereal on Top 5g
1g
½ Cup Sweet Corn 2g
4g
8 oz Milk 0g
½ Cup Canned Peaches 1g
Total Daily Fiber
8 oz Milk 0g
½ Cup Blueberries
and Sliced Bananas Original Meal
9g
Fiber-ful Meal
25g
Make
It
Start the day Fiber Forward.
Bake
Fiber-Up In 10
Minutes or Less
Want even more fiber? Add fruit to
your bowl for more fiber-ful fun.
Choose grain-based foods that have at
least 3 grams of fiber whether they are
in the bowl or on a plate.
• Many cereals provide at least 3 grams of fiber and sometimes more! A cereal with milk breakfast provides protein plus four of the nutrients kids need more of. Flip to the Nutrition Facts Panel to find the fiber per serving.
It
A warm-baked breakfast on the weekend
is a wonderful treat that builds family time
and memories around the breakfast table.
Try this deliciously-easy Baked French Toast
with Orange-Berry Sauce recipe for one
of those wonderful weekend brunch meals:
www.kelloggs.com/en_US/baked-frenchtoast-with-orange-berry-sauce.html
• Whole wheat frozen waffles, English Muffins, or toast will bring a tasty bit
of fiber to the breakfast table.
Be a Mixologist.
It’s fun for everyone to find that favorite
combination of flavor and fiber. Some
suggestions:
• Kellogg’s Corn Flakes® mixed with equal parts Kellogg’s Raisin Bran® for more than 3 grams of fiber per serving.
• Add half of a serving of crunchy Kellogg’s® Mini-Wheats® cereals (the Little Bites
work perfectly) to your favorite yogurt for about 3g of fiber.
Kellogg’s
Raisin-Bran®
Kellogg’s
Corn Flakes®
Who can resist a warm muffin straight
from the oven? The Kellogg’s® All-Bran®
Original Muffins are wonderfully fiberlicious
whether fresh-baked or frozen and
re-warmed in the microwave. And, they bring
4 grams of wheat bran fiber to the table.
www.kelloggs.com/en_US/the-original-allbran-muffins.html#prevpoint
Frosted
Mini-Wheats®
Special K®
Original
Weekend Family
Fiber Faves
Spoon
It
Use fiber-ful cereals as toppings to add
crunch, flavor and fiber to foods. Examples:
• Top a favorite hot cereal with a small amount Kellogg’s Raisin Bran®
•Use Kellogg’s® All-Bran® cereal as a topper on macaroni and cheese or other casserole dishes
Take
Spoon It Up,
Fiberliciously
It
Kids on the go need healthy, finger-food
snacks that can be “bagged up” and
transported to wherever they go. Fiber-ful
cereals by themselves or combined into
a “trail mix” can bring flavors and fiber
that kids will eat. Be sure to bring along
fiber’s favorite friend, water, and especially
during hot weather and active events.
Try these snack recipes for more fiber-ful,
on-the-go treats:
Cinnamon Fruit Pecan Snack Mix
www.kelloggs.com/en_US/cinnamon-fruitpecan-snack-mix.html
Thicken your favorite stews and hearty
soups with about 2 cups of Kellogg’s
Complete Wheat Bran Flakes – they don’t
even need to be crushed before throwing
them into the pan or slow cooker. Try
this Family Favorite Chili recipe made with
Kellogg’s® All-Bran®:
www.kelloggs.com/en_US/familyfavorite-chili.html
Kellogg’s® All-Bran® Granola
www.all-bran.com/recipes/granola.html
Fiber-Up
On-the-Go
®, TM, © 2014 Kellogg NA Co.
1 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press; 2005
2 US Department of Agriculture, Agricultural Research Service. “What We Eat in America,” Nutrient Intakes from Food by Gender and Age National Health and Nutrition Examination Survey(NHANES) 2001-2008.
3 Food Values obtained from USDA National Nutrient Database obtained Sept. 2014