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A diet high in fiber: helps prevent or relieve constipation. A high fiber diet can also increase feelings of fullness, which may help with weight control and overall lower cholesterol.
Homemade Whole Wheat Pizza
Use whole wheat pizza dough for the crust.
Top with tomato sauce, shredded mozzarella cheese, and kid-friendly toppings like diced vegetables (bell peppers, mushrooms, spinach) and lean proteins (chicken, turkey sausage).
Bake until cheese is melted and crust is golden brown.
Vegetable Stir-Fry
Stir-fry a mix of colorful vegetables such as bell peppers, broccoli, snap peas, and carrots in a small amount of olive oil.
Add diced chicken breast or tofu for protein.
Serve over brown rice or whole wheat noodles.
Quinoa Salad
Cook quinoa according to package instructions and let it cool.
Mix quinoa with diced cucumber, cherry tomatoes, black beans, and corn.
Toss with a light vinaigrette made with olive oil, lemon juice, and herbs.
Black Bean Tacos
Heat whole wheat tortillas and fill with mashed black beans, shredded lettuce, diced tomatoes, and avocado slices.
Top with a dollop of Greek yogurt or salsa for added flavor.
Fruit and Yogurt Parfait
Layer Greek yogurt with fresh berries (like strawberries and blueberries) and a sprinkle of granola or oats.
Repeat layers in a cup or glass to create a colorful and nutritious parfait.
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