Children
Benefit from Fiber in the Diet Too
Dear Friends,
As a proud mother and grandmother, like many
of you I’m constantly scanning the news for new information
that supports the idea of a healthy diet and lifestyle to share
with my family. With statistics telling us that over 60 percent
of Americans are overweight and facing a battle with obesity,
it is imperative that we take the reins and commit to providing
our families a nutritious and balanced diet. This is particularly
the case for our children, because according to the National
Center for Health Statistics at the CDC, the percentage of overweight
children ages 6 to 11 has quadrupled in the last 30 years. Furthermore,
the American Heart Association is telling us that more than 10
percent of U.S. toddlers and preschoolers between the ages of
2 and 5 are overweight, and nearly 4 million children ages 6-11
are overweight or obese.
Recently, a colleague was sharing with
me her fears about the diet of America’s children. Since
children follow the direction of their parents, it should be
no surprise that by consuming the Standard American Diet (SAD),
the rates of childhood obesity are climbing steadily. The SAD
diet is low in fiber, high in fat and rich in refined carbohydrates.
This type of food is low in many important micronutrients desperately
needed by children’s bodies for healthy growth and development.
Additionally, refined sugars can hyper-stimulate children (causing
hyperactivity) and increase their chances of developing insulin
resistance and other degenerative disorders as they grow into
adulthood.
A 2006
study published by the University of California
at San Francisco reported that, “A key reason for the epidemic
of pediatric obesity, now the most commonly diagnosed childhood
ailment, is that high-calorie, low-fiber Western diets promote
hormonal imbalances that encourage children to overeat.” [
view
here ]
As a digestive care educator, I am no stranger
to the benefits of fiber in the diet. Unfortunately, I’ve
observed over the years that many children either dislike or
reject high-fiber foods such as deep-green leafy vegetables and
whole-grain breads, leaving parents in a difficult situation.
Seeking clever ways to include more fiber-rich foods in their
children’s meals,
parents look to creative cookbooks for help, but are often confused
as to how much fiber their children should be eating.
So how
much fiber should our children be consuming on a regular basis?
The USDA suggests using the “age + 5” rule. For
example, a child of 8 years would need a total of 13 grams of
fiber daily for optimal health, or 8 + 5. This can come from
whole foods and/or dietary supplements. Research has shown us
that fiber-rich diets support healthy weight levels, as well
as cardiovascular and digestive health. We are encouraged to
follow the Surgeon General’s
recommendation of including lots of fresh fruits, vegetables
and whole grains in our diet. As you might expect, just as adults
don’t get enough fiber, kids are lacking in fiber, too.
By helping our children consume a healthy dose
of fiber daily, we will start them on the right path and help
them build good habits that will last a lifetime.
Yours in Health,
Brenda Watson, C.N.C., N.D. |
