High-Fiber Diets for Teenagers

Teenagers have different dietary needs than do adults. Everyone should get fiber in their diets. Fiber is found in the skins of vegetables and fruit, and is beneficial for regulating blood sugar levels. This is crucial for teenagers to promote focus and good behavior. According to Dr. Theresa Nicklas, a nutritionist at Baylor College, teens with high-fiber diets consume more vitamins and less saturated fat than their peers.

Breakfast

• It is essential that teens eat breakfast. As teens face a long day at school, a high-fiber breakfast will keep them going all day. One possibility is a high-fiber cereal with milk. Make homemade muffins, any flavor, and add dried raisins or cranberries to increase fiber. Commercial or homemade whole-grain waffles will also boost fiber.

Lunch

• Pack your teen a lunch, or help her pack it. It can be a bit more difficult to add fiber to packed lunches. Make a turkey wrap with hummus and lettuce, with a banana on the side. A peanut butter and jelly sandwich on whole grain, high-fiber bread is an option. Any type of legume or bean is high in fiber. If she will eat lentil or split-pea soup, that is an excellent option.

Snacks

• It should not be too difficult to incorporate fiber into snacks. Popcorn is the perfect high-fiber snack for teens. Avoid popcorn that contains a lot of butter and salt, as that will negate the health benefits. Cut up celery and carrots and have teens dip them in peanut butter or hummus. One cup of strawberries along with an apple is a high-fiber snack option.

Dinner

• Increase fiber intake by making spaghetti for dinner, and substitute wheat pasta instead of white pasta. Another option is to make tacos and add black refried beans to taco meat. Both of these dinner options are teen favorites. They will not even realize that it is healthy for them as well.