10
Nov

Lower Risk of Diabetes & Heart Disease | Teens with High Fiber Diet

A recent study that evaluated over 2,000 U.S. teens from ages 12 to 19, revealed that the teens who ate more fiber-rich foods, such as vegetables and whole grains, were less likely to have risk factors for diabetes and heart disease. This study was published in the Journal of the American Dietetic Association this month.  The study is based on government data collected between 1999 and 2002 for the National Health and Nutrition Examination Survey.

They study also evaluated if the teens had three or more conditions that make up metabolic syndrome.  Metabolic syndrome is not a disease.  It is comprised of several risk factors (high blood pressure, elevated levels of sugar and fats in the blood, low levels of HDL or "good" cholesterol, and a large waistline) that place a person at risk for developing diabetes and heart disease.

Overall, about 6% of the teens had metabolic syndrome. Specifically, 9% of the teens that ate the least  fiber had metabolic syndrome, whereas, only 3% of the teens who ate the most fiber had metabolic sydrome.
This means that in order to minimize the risk factors of metabolic syndrome, teens should try to eat a healthy diet with fiber rich foods, including fruits, vegetables, and whole grains.

For more info on a healthy diet, including fruits, vegetables, and whole grains, please go to http://bit.ly/tiOuxr.

22
Sep

Eat Your Fruits & Veggies

A recent report from the U.S. Centers for Disease Control and Prevention (CDC) revealed that we are not eating enough of fruits and vegetables on a daily basis. The CDC report stated that in 2009, 67.5% of adults ate fruit less than two times daily and 73.7% ate vegetables less than three times per day.
 
How much fruit servings per day is recommended for my child?
Children 2-3 years old should have 1 cup per day, 4-8 years old should have 1 - 1½ cups per day.
Girls and boys 9-13 years old should have 1 ½ cups per day.
Girls 14-18 years old 1½ cups per day, whereas for boys it’s 2 cups per day.

How many veggie servings per day are recommended for my child?
Children 2-3 years old should have 1 cup per day, 4-8 years old should have 1 ½ cups per day.
Girls 9-13 years old should have 2 cups per day, whereas for boys it’s 2 ½ cups per day.
Girls 14-18 years old should have 2 ½ cups per day, whereas for boys it’s 3 cups per day.

What about for us parents?
You serve as the best role model for your children. Let them see you eat healthy every day.
Women 19-30 years old should have 2 cups of fruits per day & 2 ½ cups of vegetables per day.
Women 31-50 years old should have 1½ cups of fruits per day & 2 ½ cups of vegetables per day.
Men 19-50 years old should have 2 cups of fruits per day & 3 cups of vegetables per day.

In addition, eating enough fruits and veggies will help with your and your children’s overall health. It helps with weight control, prevention of chronic diseases and certain cancers, heart disease, diabetes, and several other illnesses.

What counts as a cup?
An 8 ounce cup of raw fruit, fruit juice or ½ cup of dried fruit counts as a cup of fruit. An 8 ounce cup of raw or cooked veggies, two cups of leafy green veggies, or a cup of pure vegetable juice counts as a cup of veggies.

Two excellent resources to utilize are www.fruitsandveggiesmatter.gov/index.html and www.supertracker.usda.gov/default.aspx. These websites have lots of examples, pictures and interactive tools to help you know how to make sure your family eats a healthy diet.

Back to Top