No one likes to be hungry, especially children. Since good nutrition is essential to normal growth and development, it's important to feed children food that tastes good, satisfies hunger and avoids adding unnecessary calories to their diet.

"Currently, 15 percent of children in the U.S. ages 6 to 19 are overweight, and another 16 percent are at risk of becoming overweight," said National Fiber Council board member Christine Williams, MD. "Fiberrich foods can play an important role in helping children maintain their weight, manage their health and live healthier lives."

In addition to aiding in

weight management, a highfiber diet can also help to lower the risk of developing chronic health conditions such as diabetes, heart disease and high choles terol. While the National Fiber Council recommends a daily intake of 32 grams of fiber, most children consume less than a quarter of that amount.

"Summer is a great time to add more fiber to your family's diet," said Williams. "By taking advantage of the fresh fruit and produce available in stores and at farmers' markets, you can help boost your child's fiber intake."

Here are a few ways to add fiber to a child's diet:

•Use whole-grain products when possible. Stock up on wholegrain breads, rolls, crackers and cereal. Provide wholegrain crackers topped with peanut butter or low-fat cheese as a snack, rather than cookies. Or consider pouring them a bowl of their favorite cereal topped with fresh fruit and low-fat milk.

•Add fresh spinach to salads and sandwiches instead of lettuce. The leafy vegetable adds crunch as well as fiber and vitamins.

•Beef up the standard peanut butter and jelly sandwich. Add dried fruit and bananas in place of jam.

•Prepare high-fiber snacks. Pack a plastic bag with a cup or two of air-popped popcorn, a serving of whole-grain crackers or a half-cup of homemade trail mix. Or add fresh raspberries and blueberries to yogurt or ice cream.

•Get the family involved. Plant a vegetable garden and let the children pick out what they would like to plant. When children see vegetables they planted on their plates, they will be proud of their contribution and more likely to eat them.

This story provided by North American Precis Syndicate Inc.