CAT | Fiber Supplements
As summer comes to an end, kids across the country are loading up their backpacks with fresh supplies and heading back to school—but new notebooks and No. 2 pencils aren’t the only things they need for a successful school year. Good nutritional habits go a long way toward giving kids a healthy head start. Here are five important tips for parents!
Bring Back Breakfast
A wholesome breakfast gives kids the fuel they need to start their day and stay energized, and studies show that children who eat breakfast perform better in school and are less likely to have behavioral problems. Avoid sugary cereals and heavily processed pre-packaged breakfast foods, and opt instead for fiber-rich steel-cut oats, fresh fruits that are low in sugar, and lean protein sources such as eggs, plain Greek yogurt, and turkey bacon or sausage.
Keep them Active
Kids may be more active during the summer months, but a new study from Illinois University suggests parents should make regular exercise a priority all year long. Researchers found that the brain scans of physically fit kids showed more white matter—indicating a greater capacity for learning, memory and paying attention in the classroom. Sports and after-school activities are a great way to encourage exercise, and parents can even arrange meet-ups at the park or ball field to help children get active after a long day spent sitting at their desks.
Be Smart about Brown Bagging It
With school cafeterias under pressure to provide better nutrition, many parents are opting to brown bag it. However, a new study out of Tufts University shows that packed-at-home lunches often include sugary drinks and processed snacks and not enough fiber, protein and healthy dairy products. Choose plenty of low-sugar fruits and non-starchy veggies, along with lean protein sources such as plain Greek yogurt, cottage cheese, and chicken or turkey slices. Other ideas include celery with low-sugar peanut butter, a handful of nuts, and baby carrots with hummus.
Make Sure They Get a Good Night’s Sleep
Research shows that children who don’t get enough sleep are more likely to have difficulty concentrating in the classroom. In addition, lack of sleep can contribute to mood swings, irritability and behavior problems during and after school. Most experts agree that school-age kids should get between 9 and 12 hours of sleep every night, so do your best to create (and stick to) a regular bedtime schedule to ensure they are getting a healthy amount of shut-eye.
Provide Essential Supplements
A healthy body begins with good digestion, so it’s important that children get the nutrients they need to digest their food properly and eliminate waste effectively and efficiently. Daily supplementation with fiber, probiotics and digestive enzymes can help kids get the nutritional support they need for a better digestion and overall health.‡ A daily probiotic supplement also promotes a healthy internal balance and can go a long way toward supporting healthy immune function during the school year, when children are exposed to daily challenges to their immune systems.‡
You know all about the health benefits of fiber—but are you getting enough of this important nutrient on your plate each day? Probably not, according to a recent study from the University of Minnesota that reveals most U.S. adults and children are still not getting enough fiber in their daily diets. In fact, while you should be getting at least 35 grams of fiber daily for optimal health, the average American consumes only about 15 grams each day, say researchers at the Harvard School of Public Health.
Here are 3 good reasons to gobble up more high-fiber foods:
- Your Heart. Consuming more high-fiber foods is important for a healthy heart. Studies have shown that an increase in dietary fiber promotes healthy cholesterol and blood sugar levels—both of which support overall heart health. In addition, fiber supports healthy blood pressure by slowing down the conversion of carbohydrates during the digestive process to ensure insulin levels rise gradually and blood pressure stays within the normal range.
- Your Tummy. Studies show a healthy balance of soluble and insoluble fiber in the diet supports healthy digestive function and elimination. The combination provides needed bulk to the diet, helping to capture toxins and waste in the intestines and “sweep” them from body via healthy bowel movements. Fiber also helps tone the bowel muscles by creating resistance and promoting peristalsis (the wave-like contractions that move food through your intestines).
- Your Waistline. Did you know fiber plays an important role in helping you achieve and maintain a healthy body weight? Fiber-rich foods promote healthy blood sugar and help you feel full longer after eating, plus fiber stimulates a powerful anti-hunger hormone in the body called cholecystokinin (CCK) to help prevent overeating. Foods high in fiber also help to “flush” unused calories from the body blocking their absorption and eliminating them via the stool. According to experts, it’s possible to flush away up to 7 calories for every gram of fiber you eat!
Consuming more non-starchy vegetables and low-sugar fruits is the best way to increase your daily fiber intake, but if you’re still having a hard time reaching 35 grams a day, add a high-quality fiber supplement with a balanced ratio of both soluble and insoluble fiber. Flaxseed, oat fiber and acacia fiber are great options.