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Nut-Butter Rolls: Add Fiber to Your Child’s Diet

Nut-Butter Rolls are a good source of fiber. Here’s how to add fiber into your child’s daily diet.

Nut-Butter Rolls

Serves 2

2 slices whole-grain bread
1 banana
4 Tablespoons no-sugar-added peanut or almond butter

1. Spread a large piece of wax paper on the counter top. Place two slices of bread on the center of the paper so that one edge of the bread slices overlaps.
2. Use a rolling pin to press the bread slices into one large flattened piece, transforming the two slices into an oblong tortilla, free from any gaps.
3. Top the flattened bread with 4 Tablespoons of nut butter. Place one peeled banana on top and wrap the bread around it.
4. Cut the roll into 1- to 1 ½-inch slices to make “sushi” rolls. Serve with a dollop of jam, if desired.

Nutrition facts per serving:

320 calories
17g fat
2g sat fat
210mg sodium
32g carbohydrate
7g fiber
4g sugar
11g protein
10% iron

Add Fiber

Fiber helps us feel full and satisfied faster and makes us more “regular,” while helping to reduce blood cholesterol and blood sugar levels. Fiber is found in plant-based foods such as fruits, vegetables and whole grains. All three should make up the backbone of your day-to-day diet. Since you are likely familiar with the benefits of fruits and veggies, let’s focus on grains.

Research shows that eating whole grains every day may reduce your risk of heart disease, diabetes and certain cancers. Whether you are serving whole-wheat pasta, brown rice, wheat berries, quinoa, flaxseed, oats or rye, these whole grains bring a unique texture and flavor to your meals.

Take baby steps. Limit refined grains like regular pasta and white bread by making gradual adjustments to your recipes. When it comes to whole-grain products, it is important to experiment as each product will taste and feel different from the next. Some whole-grain breads are rich and doughy, while others can be bland and grainy. There are even some whole-grain breads and pastas on the market made from an albino form of usually brown whole wheat, making it easier for you to disguise your nutrition efforts.

Mix and match. Another fun transition is to make a sandwich, such as your next peanut butter and jelly, with one slice of white bread and one slice of whole-wheat bread. Once you cut the sandwich into squares, flip two of the quarters around to create a checkerboard sandwich.

By Bridgett Hurley and Jessica Corwin, RD
Photo by Hillary Black

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