Beware of hidden sugars in your children's foods.

Your kids are probably eating quite a bit more sugar than you realize. The average American consumed about 125 pounds of added sugar in 1980, 160 pounds in 1999, and 165 pounds in 2002! Food producers have become much more sophisticated when it comes to hiding more sugar in your kids' foods. Even if you don't think of your family as having a sweet tooth, they are taking in hidden sugars in everything from ketchup to healthy foods such as yogurt.

Why are companies doing this? First of all, food producers sneak in some insulin-spiking hidden sugars in an attempt to increase the flavor in foods that have been reduced in salt and fat. Secondly, and more obviously, they know that kids love to eat sweet things.

Some nutritionists separate sugars into two categories: the high-glycemic-response sugars and the low-glycemic-re-sponse sugars. It is the high-glycemic sugars that you should moderate. These include sucrose, glucose, dextrose, evaporated cane juice, maltodextrin, galactose, corn syrup, dextrin, beet sugar, raw sugar, brown sugar, white sugar, concentrated fruit juice, syrup, sorghum, honey, maple syrup, and high-fructose corn syrup. Foods like ketchup, jams, jellies, soft drinks, fruit juice, canned fruit, ice cream, pastries, and candies can also be packed with starches that turn into high-glycemic sugars.

Encourage your kids to eat a diet rich in fiber

Planting the seed for good health maintenance begins with fiber. My doctor once told me that fiber is like a broom for the GI tract, sweeping its way through the intestines. Sources of fiber are abundant, including fresh fruits, vegetables, whole grains, legumes, and seeds. A typical American diet contains only five to ten grams of dietary fiber a day, much lower than the recommended twenty to thirty-five grams a day. High-fiber diets reduce constipation, straining with bowel movements, rectal fissures, hemorrhoids, and di-verticular disease as your kids become older adults. Furthermore, high-fiber diets may help to reduce the incidence of certain gastrointestinal cancers.
Many snack foods are made from refined flour and sugar, so just remember to include some snacks that have fiber in them when planning your kid's menu. For example, one apple has about three grams of fiber, one slice of wholewheat bread has two grams of fiber, and one carrot has two grams of fiber. If one food doesn't appeal, try another. If you can't get your little ones to eat bran baked goods, peel an orange for them. Air-popped popcorn as a snack is also a good source of fiber, or get your kids to eat a salad with their
meals.
Some kids may have bloating, cramping, and increased gas as the amount of fiber in their diet is increased. For this reason, it is important to encourage your child to drink a lot of liquid when adding fiber to her diet and to make these changes gradually over time.