According to the Centers for Disease Control and Prevention, childhood obesity results from an imbalance between genetic, behavioral and environmental factors. Although genetics and the environment may be difficult to control, behavioral conditions, such as food intake and physical activity, are controllable. Pairing sedentary activity with diets composed of simple sugars, high fat foods, and excessive calorie intake place teenagers at risk for developing cardiovascular diseases and other health problems. Implementing high fiber diets for teenagers will decrease their risk of developing severe health conditions and will add high-quality nutrients to their diets.
Benefits of Fiber
Fiber provides numerous benefits for your teenagers, including increasing energy levels, incorporating vitamins and minerals to their diet, and decreasing risks for developing obesity. The American Heart Association states that dietary fiber lowers cholesterol levels. Foods high in fiber keep teenagers feeling fuller for longer periods of time. This decreases the likelihood of overeating and excessive caloric intake. Foods that have more than 5 grams of fiber are considered high fiber options. Include 20 to 25 grams of fiber each day for your teenager to obtain the most benefits.
Fruits and Vegetables
Encouraging your teenagers to snack on fruits and vegetables is a simple way to add dietary fiber to their diet. These foods are easy to pack and preparation time is minimal. Aiming for three to five servings of these two food groups a day provides necessary vitamins, minerals and fiber to their diet. Examples of high fiber fruits and vegetables include raspberries, pears, bananas, oranges, peas, broccoli, and corn.
Grains
Grains, including whole wheat pasta, bran flakes, oatmeal and air-popped popcorn, contain large amounts of high-quality fiber. These products can be purchased easily and implemented into healthy recipes. Teenagers should include at least six servings of whole grain products into their daily diet. Educating your teenagers to choose whole grain foods over processed, white products is a simple way to make sure they are getting fiber into their diets on a regular basis.
Legumes and Nuts
Legumes, including lentils, black beans, lima beans and navy beans, contain approximately 10 to 15 grams of fiber per cup. Incorporating legumes in salads, side dishes, or soups is an easy way to increase your teenager's fiber intake. Nuts are another high-fiber food. According to Mayo Clinic, 1 oz of almonds, sunflower seeds, pistachios, etc. contain around 2g to 3g of fiber. Encouraging your teenager to snack on trail mixes and fresh nuts instead of sweets provides healthy fats and fiber.
Putting it All Together
Teenagers can be finicky eaters, but that does not mean that they will avoid high fiber foods. There are creative ways for your teenagers to incorporate high fiber foods in their meals. Providing easy to prepare foods and snacks, such as whole grain waffles, high fiber cereals, fruit, canned legumes, whole wheat crackers and trail mix are simple ways for your teenager to select high fiber options over low-nutrient dense foods.
Member Comments