Kac Para Yarismasi

Arthritis Diet and Exercises

Nutrition Through the Lifecycle: Fiber


♪ [music playing–
no dialogue] ♪ ♪ ♪ [music playing–
no dialogue] ♪ ♪ Hi my name is Amanda
Simmons, and I’m a dietetic graduate student at Eastern
Illinois University. Today I’m going to talk to you
about the importance of fiber in children, how the different
kinds of fiber work in the body, and how to increase fiber intake
in kids with healthy afterschool snacks. So what is fiber and why is it
important for kids? Fiber is a substance that’s
found in plants. Dietary fiber is what we eat. You can find fiber in fruits
such as apples, vegetables such as broccoli, and
whole wheat grains such as whole wheat spaghetti. Fiber is important to keep kids
healthy by keeping the digestive system healthy so it can absorb
nutrients and turn food into energy to use
throughout the day. It helps to prevent
constipation, which will keep your stomach happy. It helps to keep your heart
healthy and protects your body against other diseases and can
help you concentrate in school and keeps you full longer
so you do not overeat. So now you know why fiber
is important for you. Let’s talk about the two
different types of fiber and how they work in your body. The first kind of fiber is
called soluble fiber. It works like a sponge inside of
your body and it absorbs the water and then it forms a
sticky, gooey gel that picks up the bad stuff in
your intestines and helps carry out of your body. This is how fiber cleans your
intestines every day. This fiber also makes us feel
full longer because it absorbs the water and swells up, kind of
like a balloon does when you blow air into it. You can find soluble
fiber in peas, oatmeal, berries, apples,
nuts, and seeds. The second type of fiber is
called insoluble fiber. This fiber acts like a
broom in your body because it does not dissolve in water. When you think of a broom, what
do you think of, something that gathers all the crumbs and dust
into one spot to throw all away? Well this is exactly the same as
insoluble fiber, it helps to push the food you eat through
your body after everything the body needs is taken out of. Insoluble fiber can be found in
most vegetables, whole wheat grains, and also
in nuts and seeds. So, it’s easy to know how much
fiber you need in a day simply take your age and add 5 to that. So if you are 10 years
old add 5 to that. Ten plus five is fifteen, so you
would need fifteen grams of fiber a day. Go ahead now give it a try. Did you know that only 1 out of
10 kids get the required amount of fiber in a day? Well, since now that you know
how much fiber you need in a day, I’m going to tell you about
easy delicious snacks that are high in fiber so we can increase
the amount of kids giving the required amount. One idea is called
ants on a log. All you need is celery and
peanut butter and raisins. So take your celery and a
spoonful of peanut butter. Spread the peanut butter on the
celery, and this is your log. Then you take some raisings and
push the raisins into the peanut butter, and this
represents your ants. Here you have ants on a
log, and this can provide you with 4 to 5 grams of fiber. Another idea is popcorn. Popcorn can provide you with up
to 4 grams of fiber per serving. Popcorn is an easy
snack afterschool that you can do on your own. One other idea is the cracker
with peanut butter and an apple, simply take your cracker, peanut
butter, spread your peanut butter and cracker
and take a slice of apple and put it on top. That can provide you with 5 to 6
grams of fiber. Other ideas can be trail mix
with a lot of nuts and dried fruit, fresh fruit or vegetables
with a dip, a whole wheat bagel with cream cheese and berries on
top or even peanut butter on whole wheat toast. So today, I’ve told you about
the importance of fiber for your health, how it works in your
body, and how to increase your fiber with easy healthy snacks. So remember, eat
your fiber to keep your heart and stomach happy. [no dialogue]

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