Back to Basics > Family Nutrition | Printable Version |
All parents want their children to grow upward-not outward. However with the millions of dollars spent on advertising junk food to children, hectic lifestyles and lack of exercise, American children are bigger than ever. According to the most recent data from the Centers for Disease Control and Prevention (CDC), 17% of American children are now classified as obese, almost a tripling of the rate of obesity since 1980. Childhood overweight and obesity is not merely a cosmetic issue. Children who are overweight are already at increased risk for developing cardiovascular disease; they tend to have high cholesterol and high blood pressure- both diseases we associated with adults. Overweight children are also more at risk for developing type 2 diabetes, asthma, sleep apnea and social discrimination which can persist into adulthood. So what can be done to help keep our children healthy and fit? Just like with adults there is not just one simple fix, it comes down to a combination of choosing healthful foods and moving more.
Children need calories to fuel their growing bodies and minds, but the number and type of calories is very important. Here are a few tips:
· Provide plenty of vegetables, fruits and whole-grain products.
Have a bunch of cut and ready-to-eat fruits and vegetables at eye level in your refrigerator, when children are hungry they will eat them! Also make fruits and vegetables the only snack option most of the time. Children have small stomachs and need to eat every few hours, don’t waste these eating events filling up your children’s bellies with junk .
Whole grain products include brown rice instead of white rice and whole wheat bread and pasta, instead of their white counterparts. If your family is averse to whole grain products start integrating them slowly. For example, when making traditional pasta, throw in a handful of whole wheat pasta, slowly increasing the proportion of whole grains over time.
· Include low-fat or non-fat milk or dairy products. The fat in milk products is mostly saturated fat which is a major contributor to heart disease.
· Choose lean meats, poultry, fish, lentils and beans for protein. This means removing the skin from poultry and buying ground meats that are as lean as possible.
· Serve reasonably sized portions. Many people and children will eat what is served to them. Provide your child with a smaller portion, if he is hungry for more he will ask.
· Encourage your family to drink lots of water. Water is calorie-free and is the best hydrator for both children and adults. Drinks with calories include juice, soda and soft drinks which provide calories and not much more in the way of nutrients and so should be limited.
· Limit consumption of sugar and saturated fat i.e. junk food! The best bet is just removing tempting foods from your cabinets and fridge.
Children learn by example so surround your family with healthful foods and engage your children in the cooking process. Starting early and staying consistent sends the message that healthful eating is the standard, and soda, chips and sweets are for special occasions.
eat
Manage Your Weight
Portion Control | VIDEO
Portions and Servings: What’s the Difference?
Balanced Plate
Journaling | VIDEO
Tips for Keeping a Food Journal
Recording Review
Measurements | VIDEO
Skipping the Scale
What is a Healthy Weight?
Challenging Situations | VIDEO
Tips for Dining Out
Managing Special Occasions
Calories | VIDEO
How Many Calories Do I Need?
Calories Count
Getting Back on Track | VIDEO
Lessons Learned from the National Weight Control Registry
Don’t Let a Lapse Turn into a Collapse
New Dashboard Features (December 2011) | VIDEO
Back to Basics
Carbohydrates | VIDEO
Fabulous Fiber
Simple Vs. Complex Carbohydrates
High Fiber, Low-Fat Carb Foods are Helpful For Weight Control
Protein | VIDEO
Principles of Protein
Protein in Practice
Four Things You Need To Know About Protein
Fat | VIDEO
Fat Substitutions
A Big, Fat Deal
Omega-3 Fatty Acids
Vitamins, Minerals and Phytonutrients | VIDEO
Vitamins and Minerals: How to Get What You Need
What IS a Phytonutrient?
Family Nutrition
Be a Healthy Role Model
Healthy Kids
Recommended Guidelines | VIDEO
Nutrition Guidelines and You
Vary your Veggies
Fish and Fat: Omega-3 Fatty Acids
How to Read A Nutrition Facts Label
Green Eating
Organic | VIDEO
What Makes a Food "Organic"?
Organic Labels-What's Really Behind the Wrapper
The Dirty Dozen and Clean Fifteen
Vegetarian
Easing into a Vegetarian Lifestyle
Tips for Vegetarians
Vegetarians and Protein: Creating a Healthy Diet
Eating Locally | VIDEO
Local Food-It's Where It's At
10 Farmers' Market Shopping Tips
Make the Most of the Farmers Market
A Diet for the Enviromnet | VIDEO
Livestock's High Energy Costs
Going Meat-Free One Night a Week- It’s Easy, Delicious and Cheap!
Green Home | VIDEO
Use It Up, Wear It Out, Make It Do, Or Do Without- Six Tips for a Green Home
Clean Green
Genetically Modified Organisms (GMOs)
What IS a Genetically Modified Organism?
GM- Controversy
Hot Topics
Fad Diets | VIDEO
How To Spot a Fad Diet
Slow and Steady- Losing Weight Slowly is Best
Hydration | VIDEO
Tips for Staying Hydrated
Hydration to Dehydration- The Importance of Fluids
Is it Hunger or Thirst?
Eat Well this Spring
Take Comfort in these Healthful Comfort Foods
Three Foods to Skip this Spring and Summer
Food Safety, Regulations and Recalls
Food Safety Agencies
Food Can Be Dangerous Business
Non-nutrative Sweeteners | VIDEO
Be Sweetener Smart
Sweetener Safety
Navigating the Holiday Season One Day At a Time
Eating Mindfully This Holiday Season
Eat For Health
Food Allergies | VIDEO
Food Allergens: The Not So Super 8
Food Allergy Facts and Stats
Heart Health | VIDEO
Surrender the Salt!
Tips for Surrendering the Salt!
Good Fats
Bad Fats
Cholesterol
Diabetes | VIDEO
Carbs Count
Carbs Count- Carb Content of Select Foods
Five Fab Family Favors to Help Manage Diabetes
Women and Health | VIDEO
Menopause Menu
Feeling Sluggish? It Could Be Your Thyroid
Heart Disease-Being a Lady Wont Get You Out Of This One
Bone Health | VIDEO
No Bones About It- We All Need Calcium
Vitamin D
Cancer | VIDEO
Cancer Prevention- Whole Foods not Packaged Foods
Fighting Cancer at the Grocery Store
Blogs
"Bad Eating"
Treating Your Body With Respect