Kids Need More Dietary Fiber

Foods High In Fiber

Studies have shown that on average American kids get less than half of the fiber they need in the foods that they eat each day. Dietary fiber is a big part of a healthy lifestyle and plays an important role in many aspects of a long and healthy life. Kids need dietary fiber to grow up and stay healthy. Fiber plays a huge role in digestive health as well as heart health. Fiber is easy to find in everyday foods that we feed our kids, with only a couple of quick switches in your accustomed foods and meal planning.

Foods Good For Your Heart

Foods that are high in fiber are good for your heart and are the basis of all healthy diets. High-fiber foods low in processed ingredients make up all heart healthy diets. The foods that are good for your heart are always the natural ones with very little processing. Print out this heart-healthy high-fiber chart and hang it on the refrigerator as a daily reminder to add more high fiber foods to your kids’ diets.

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High Fiber Foods List

Here are a couple of quick high-fiber food switches that are easy to incorporate into your family’s meal planning. Make these high-fiber switcheroos and set your kids up for a healthy high-fiber Diet.

High Fiber - Low Carb Foods

Eating high-fiber whole foods means that you will be eating lower carb foods too. Here are some easy switcheroos that you can make at breakfast.

• Switch Rice Krispies to a bowl of oatmeal
• Have Wheatena instead of cream of wheat.
• Eat Cheerios instead of Special K
• Have whole wheat toast instead of Wonder bread.
• Make Hodgson Mills buckwheat pancakes instead of Bisquick pancakes.

Healthy Heart Diet Menu

Fiber is key to a healthy heart. It is easy to make some quick switches at lunch and get more good-for-your-heart foods in your diet menu.

• Have brown rice instead of white rice with your stir-fry.
• Use Ezekeil bread instead of white bread.
• Use whole wheat wraps for your burrito instead of white flour wraps.
• Make a pizza crust using half white and half whole wheat flour.
• Put your tuna on a whole grain rye bread not enriched rye.

High Soluble Fiber Foods

Foods that are high in soluble fiber are good for your digestive tract and have more vitamins and minerals too. Here are some high-soluble-fat snacks:

• Eat Triscuits instead of saltines.
• Enjoy corn tortilla chips instead of potato chips.
• Get brown rice cakes at your health food store instead of white.
• Pop your own popcorn instead of buying Cheese Doodles.
• Buy Ak-mak wheat crackers instead of Keebler Townhouse Wheats.
• Try Carrs Whole Wheat crackers instead of Ritz whole wheat
• Go Kashi TLC Cheddar instead of Nabisco Chicken In A Basket

High Fiber Foods To Eat For Dinner

Incorporating high-fiber foods into dinner is a simple change too. Try some new grains for dinner. You will find them a tasty change that the whole family will enjoy.

• Enjoy millet or quinoa instead of couscous.
• Make your lasagna with whole wheat pasta instead of white pasta.
• Put barley in the soup instead of enriched noodles.
• Throw a hand full of brown rice into your white rice medley.

Kids Deserve Diets For Healthy Hearts

Your children are establishing their eating habits now for the rest of their lives. These whole grain choices will give your kids and the whole family the high-fiber nutrient-packed foods that they deserve. Whole foods make up all healthy natural diets, and whole foods are naturally high in fiber. Make the heart-healthy, high-fiber switcheroo for your children. The whole family’s health and wellness will benefit.

How To Make Healthy Smoothie

Quick & Healthy Strawberry Lemonade Smoothie

This kid-friendly snack is fun to make and is good for the kids too.  Children 1-8 years old should consume about 22 oz. of milk or dairy products a day. This great shake will give your kids 400 mg. of calcium in one serving. Children who cook or prepare food will eat better their whole lives.  This fun and nutritious smoothie is easy to make and fun too.  Make this healthy smoothie with your children.

Ingredients
½ cup strawberries-washed and capped
8 oz. lemon yogurt
¾ cup skim milk
2-3 ice cubes

1. Put all the ingredients in the blender and puree until smooth.
2. Have fun and enjoy.

Video Games Increase Chances Of Obesity

TV-Video Games Contribute To Obesity

Studies have shown* that TV increases your chances of obesity proportionally to the amount of time you watch. Those same studies also indicate the use of computers and I am sure that video games play a big role in the increase of childhood obesity as well.

Video Games Not Good For Mind Or Body

I recently learned first hand that video games are not good for the mind or body. On a recent business trip, I brought along my new Blackberry Curve and the phone’s quick guide to study and learn more about the phone while on the plane. Usually when traveling I get caught up on things like thank you notes or article-writing. So when my laptop ran out of batteries, I got out the book and started going through the phone applications and features. When I got to Brick Breaker, I realized it was a video game and became quickly addicted to it. Video games cannot be good for your mind or your body! It only took a few times through the brick busting to become obsessed with playing the game. I went from a score of 600 for the first time around to a high score of 43,570 and got up to level 6. I just noticed that there are 35 levels! Even while waiting for a plane change, I found myself pulling out the video game instead of taking my usual airport stroll to stretch my legs.

I certainly will not be playing this at home. I think it falls on a level of quality time even lower than TV and that is pretty low. It can not be good for the minds of our children and I am certain that video games contribute to obesity as well! My eyes are fuzzy from staring at the screen, I am seeing the little ball and busting bricks in my eyelids when I close them and find myself wanting to start it again. I find myself wanting to play the game rather than taking a walk or getting some exercise. Video games may possibly have some redeeming features, like problem solving, but in general I am sure that they are not good for our minds or our bodies!

Your children to not have to be a part of the obesity statistics. Keep your kids healthy reduce their TV and video time and reduce their weight too. Natural weight loss programs prevent obesity.

*Studies have been contucted at all of the following: University at Buffalo, Johns Hopkins University, The National Cancer Institute, and the Centers for Disease Control.