Did you know? Only about 10% of school-aged children reach the recommended intake of dietary fiber each day. For kids, getting enough fiber is crucial for healthy growth and development. Yet, many children are falling short.
As parents, caregivers, and educators, it's crucial to teach our children about the power of nutrition and give them the tools they need to feel their best. To make this learning experience fun and engaging, we’ve created a downloadable coloring book filled with fruits and veggies just for our just better.® Kids!
Children & The Fiber Gap
Did you know that most school-age children in the USA fall short of the daily fiber intake recommendation? It's true! According to dietary guidelines, children between the ages of 4 and 18 should consume between 19 and 31 grams of fiber per day, depending on their age and sex.
However, studies have shown that the actual fiber intake for this age group is often only about half of the recommended amount.
Ensuring children receive adequate fiber is crucial for their overall health. Why? Because dietary fiber aids in digestion, helps maintain a healthy weight, and can help prevent chronic diseases like diabetes, obesity, and some cancers.
A meal plan with plenty of fruits, vegetables, whole grains, and legumes can help bridge this fiber gap for school-age children.
JBB Tip: Want to learn how much fiber your child needs? Check out our blog post here: Fiber Rich Kids: Building Healthy Habits Early.
💪 Superhero Kids Need Fiber Fuel
Prebiotic fiber plays a vital role in children's health. Let’s take a closer look at these areas.
- Digestive Health Support: Prebiotic fiber nourishes the beneficial bacteria in the gut while also promoting regular and healthy bowel movements. A happy gut leads to a happy kid!
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Increased Nutrient Absorption: A healthy gut is essential for optimal nutrient absorption. It ensures that the body receives vital vitamins, minerals, and macronutrients from food.
A diverse and thriving community of beneficial gut bacteria helps break down complex carbohydrates, proteins, and fats, making nutrients more accessible to the body. These bacteria also produce enzymes and other substances that facilitate nutrient absorption.
- Immune System Support: The gut microbiome plays a crucial role in maintaining a strong immune system. By fostering the growth of beneficial bacteria, prebiotic fiber helps trigger a healthy immune response, reducing the risk of infections and seasonal allergies in children.
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Cognitive Function and Mental Health Support: Emerging research highlights a strong connection between gut health and mental health. A balanced gut microbiome, supported by prebiotic fiber, can improve mood and cognitive function in children.
The gut-brain axis, a communication network between the gut and the brain, influences cognitive health. A healthy gut microbiota can produce compounds that positively impact brain function, potentially leading to improved cognition, memory, attention, and overall brain health. Wow! Fiber truly boosts brain health!
- Weight Management: Fiber-rich foods help children feel fuller for longer, promoting a healthy weight by reducing the likelihood of overeating. Prebiotic fiber also influences the release of hormones that regulate appetite and metabolism.
Teaching Kids to Connect How They Feel With What They Eat
Many kids do not make the connection between how they feel and the foods they eat. Helping children understand this link is essential for fostering healthy eating habits.
When kids recognize that eating a variety of fruits, vegetables, and whole grains can make them feel more energetic and focused, they're more likely to choose these foods.
Encourage your children to pay attention to how they feel after eating different foods and discuss the benefits of nutritious meals together. Turn this into a fun experiment by having them keep a "Food and Feelings" journal for a week, noting their energy levels, mood, and overall well-being after each meal and snack. This activity can help them recognize that eating a variety of nutritious foods makes them feel better and more energetic.
Every Food Has a Place on the Table
It's important to teach kids that there's room at the table for all foods in moderation. Creating a balanced diet doesn't mean eliminating fun treats or favorite foods; it's about enjoying them in the right amounts.
For example, does your child love ice cream? Try to balance it out by serving a smaller portion alongside a bowl of fresh berries. This way, they get to enjoy their favorite treat while also benefiting from the fiber and vitamins in the fruit.
Another approach is to incorporate treats into balanced meals. If your child enjoys pizza, make it a healthier option by adding a variety of veggies as toppings and serving it with a side salad. This adds more nutrients and fiber to their meal, making it more balanced.
Try creating healthier just better.® alternatives! If your kids love cookies, try baking them together using whole grain flour and adding just better.® Prebiotic Fiber to the recipe. This way, they still enjoy a delicious snack but with a high-fiber twist and added nutritional benefits.
Take the time to explain to your kids that while it's okay to enjoy sweets and snacks, these should be balanced with plenty of nutrient-dense foods that support their overall health. This approach empowers children to develop a healthy relationship with food, avoiding the pitfalls of restrictive eating habits. (🤔 Imagine learning this as a child!! How would it be different for you if you were taught these principles at an early age?)
Engaging Kids in Healthy Choices
Getting kids involved in making healthy choices can be a fun and educational experience. Here are some tips to engage your children in healthy eating:
Involve Them in Meal Planning: Let your kids help plan meals and choose recipes. This gives them a sense of ownership and makes them more likely to try new foods.
Grocery Shopping Together: Take your children grocery shopping and teach them about different fruits, vegetables, and whole grains. Let them pick out a new fruit or vegetable to try each week.
Cooking Together: Invite your children to help in the kitchen. Simple tasks like washing vegetables, stirring, and measuring ingredients can be fun and educational.
Gardening: If you have the space, start a small garden. Growing their own vegetables can be a rewarding experience for kids and encourages them to eat what they’ve grown.
Make Meals Colorful: Create vibrant, colorful meals by including a variety of fruits, vegetables, and whole grains. Challenge your kids to add as many colors to their plate as possible. This not only makes meals visually appealing but also ensures a range of nutrients, making healthy eating more fun and exciting. 😀
just better.® Prebiotic Fiber for the Whole Family
Busy schedules and picky eaters are often to blame for not reaching high-fiber goals. That's where just better.® Prebiotic Fiber comes in! Our prebiotic fiber is perfect for busy families. Made from non-GMO soluble corn fiber, it’s suitable for all ages, gentle on tummies, and offers numerous health benefits.
It enhances gut and heart health, manages blood sugars, and aids in healthy weight management. The best part? It’s completely dissolvable and flavorless! They won’t even know it’s there! This makes it easy to add to any food or drink, helping your family meet their daily fiber needs without any hassle. Simply add just better.® Prebiotic Fiber to the foods and drinks they already love, and you’ll be one step closer to meeting their fiber needs every day.
- Here’s how: Add just better.® Prebiotic Fiber to their breakfast foods like cereal, oats, scrambled eggs, smoothies, juice, and yogurt. Add just better.® Prebiotic Fiber to their lunch by stirring it in nut butter, dips, hummus, sandwich spreads, soups, and mac n’ cheese! Fiber up the family at dinner by adding just better.® to all your favorite recipes!
Make Nutrition Education Fun!
Learning about food is fun! Teach kids about where food comes from, the best ways to eat it, how it can make us feel, and how much we need to fuel our days. This empowers kids to make just better.® choices every day.
With our downloadable coloring book, engaging activities, and family-friendly recipes, nutrition education becomes an exciting adventure for the whole family.
Let’s raise a generation of healthy, happy, high-fiber kids!
Live… just better.®!
Download our coloring book now to start teaching your kids about the fun of healthy eating. Try out one of our delicious high-fiber recipes, and visit our blog for more tips and resources on family nutrition. Join us in making nutrition education a fun and vital part of your family’s everyday life! 💚
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