Fiber intakes are low among both children and adults, according to the Dietary Guidelines for Americans, 2010. This neglected nutrient might help prevent obesity, some cancers, type 2 diabetes and heart disease. Plus it's important for a healthy GI tract. Offer your kids at least two foods with fiber at each meal and at least one at each snack. You'll find great taste and plenty of fiber in whole-grains, fruits, vegetables, beans, peas, nuts and seeds. Whole-grain breakfast cereals, waffles, breads and crackers are a few more tasty ways to sneak in some fiber. Look for at least three grams of fiber on the package's Nutrition Facts Label.