One of the biggest shortfalls in most Canadians’ diets involves fibre. Experts say adults should be consuming between 26-38 grams of fibre per day, yet we average only 11 grams. Children also suffer from low fibre diets: according to the Dieticians of Canada, the daily recommendation for children ages 4-8 is 25 grams. Girls ages 9-13 should aim for 26 grams daily, and boys the same age should get 31 grams daily.

Foods high in fibre fill tummies with fewer calories, so fibre is a key to maintaining a healthy weight. It lowers blood cholesterol levels and reduces heart attack risk, and while these are not big threats to a 5-year-old, your child’s eating habits today will contribute to a lifetime of good or bad health. Fibre, especially soluble fibre, also appears to protect against certain cancers and type 2 diabetes, a growing problem among children. Of course, fibre also relieves constipation and promotes bowel health. Unfortunately, due to low intakes of vegetables, fruit, whole grains and legumes, children may have trouble achieving the minimum fibre requirement.

Cha-cha-cha-chia! Chia is valuable for much more than growing green ‘hair’ on Chia Pets®. Since ancient times, the Aztecs, Mayas and Tehuantapec, South American natives have valued chia, the tiny seed of the Salvia hispanica plant. Native messengers who ran long distances between villages over rough terrain would chew chia seeds to maintain their strength and for endurance.

Chia seeds have twice the protein of other grains and 3-10 times the omega 3 oils. In fact, the name chia is derived from the Aztec word chian meaning ‘oily.’ Only two tablespoons of chia provides 10 grams of dietary fibre! While research on chia continues, results are reaffirming traditional knowledge about the benefits of this tiny superfood.