Obesity is a significant public health challenge raising an individual’s risk for type 2 diabetes, heart disease, hypertension, stroke, certain cancers, osteoarthritis, and other conditions. Kids are no exception to this epidemic as it places them at risk for developing chronic illnesses like heart disease, diabetes, and asthma. About a third of American kids are overweight or obese, according to Centers for Disease Control and Prevention estimates. Research shows that kids are eating too much food that’s high in calories and low in nutritional value. They’re also spending too much time with television and computers and not enough time moving around. It also shows that the main driver of whether or not you become obese later in life depends on how you were raised and the habits you acquire when you’re a child. That is why it is so important to intervene early. The healthier children eat in their younger years will determine the healthier they are likely to eat in their adult years.
Ohio State University study found that young children are prone to gain more weight in the summer than the school year when there is more time to snack and zone out in front of the television. However, kids have less impulse control which puts them in jeopardy for overeating at any time of the year. Because many kids are unsure which items are healthy and what an appropriate portion size it is easy for them to make unhealthy choices. Kids deserve to know why you are feeding them veggies and natural peanut butter rather than chicken nuggets and French fries…so tell them!
It’s never too late to begin making new healthier choices for your family. Here are some tips that can take your kids from being a junk food junkie to a healthy choice chooser!
1. Teach them to be a grazer: Eat 6 small meals throughout the day
2. Plan, plan, plan: Give kids a small healthy snack, such as string cheese or yogurt before going to a holiday party, so they are not ravenous
3. Model healthy behavior: If kids see their parents piling their plates, they will probably do the same
4. Add, don’t take away: If you have a family tradition of decorating cookies, don’t take away that fun…just give the baked goods away
5. Don’t restrict: Don’t restrict foods…everything in moderation. Keep fresh fruits, nuts, and veggies out for snacking
6. Get kids involved: Work with kids to come up with healthier alternatives to the way food is prepared
7. Check the label. Many prepared foods include fats or sugars that add more calories without added nutritional benefits. Learn how to read food labels so that you can choose foods that will provide your family with a nutritious and balanced diet. Focus on basic foods like lean meats, fresh fruits and vegetables, low-fat dairy and whole grains.
8. Go with the grain. Whole grain foods add fiber to the diet which helps keep intestines healthy and creates a feeling of fullness. Help your child get more fiber by making the switch from refined grains to whole grains. For example, substitute brown rice for white rice and switch from cereals with refined sugar to whole-grain breakfast cereals.
9. Increase their intake of produce. Filling your kids up with fruits and vegetables is a great way to get them the vitamins, minerals and other healthful compounds they need everyday to be healthy. Experts recommend that everyone strive to eat at least five appropriate servings a day. Put them in easy reach by keeping fresh fruit on the counter and serving vegetables at every meal.
10. Start the day with breakfast. Research shows that children who eat breakfast have a tendency to be less overweight than children who don’t. Start their day off right by serving a whole-grain bread or cereal, fresh fruit and calcium-rich, low-fat milk. Another great idea is oatmeal (complex carb) and egg whites (for protein)
11. Eat together. Studies show that families who eat together, eat better. Those who regularly eat with their families are more likely than their counterparts to eat more dairy foods and whole grains and to guzzle fewer soft drinks and fried foods. But the benefits of family meals seem to go far beyond nutrition. In addition, researchers report that teens who ate seven or more meals with their families each week generally had higher grade-point averages, and were less likely to feel depressed, drink alcohol, smoke cigarettes or use marijuana than those who ate less than twice a week with their families. Ah, the gift that keeps on giving!
Exercise Tips
1. For every 30 minutes of homework, suggest 10 minutes of exercise (encourage them to run around the house, do jumping jacks, march in place). Exercise is just as effective in smaller increments.
2. Play60: An initiative to raise awareness by The United Way and the NFL to get kids to exercise for at least 60 minutes every day.
3. Go for a family walk after dinner!
4. If your child is at least 13 take him/her to the gym with you to workout together.
5. Limit the amount of television watched and videos played and explain why it’s not good for them.
If you would like to weigh in we will be discussing this on The Healthy Mojo Show this Sunday from 5 to 6 PM. Click “contact us” and we will be sure to have you on the air Sunday!
