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1 Fiber doesn't have to be a turn-off for kids â try apples, pears, beans, oatmeal, oranges, ripe bananas, whole-grains breads, and popcorn. Adding flax meal or bran to homemade fruit smoothies is another way to slip fiber into a child's diet.  Make sure kids get enough exercise.
Make sure you give your child a variety of foods. Try to include something from each of the four food groups throughout the day: 1  Starchy foods-bread, rice, potatoes, pasta and other starchy foods. 2  Fruit and vegetables-although grapes should be cut in half to prevent choking. 3  Dairy-e.g. milk, yoghurt and cheese. 4  Protein-meat, fish, beans and eggs.