Background:
Overweight in children is one of the most alarming
health problems in the US today and is incidence of
overweight youth continues to increase at an alarming
rate. According to the 2003-2004 National Health and
Nutrition Examination Survey (NHANES), an estimated
17 percent of children and adolescents ages 2-19 years
are overweight. This represents a two- to three-fold
increase in the rate of overweight children and adolescents
over the past thirty years.
Many overweight children are experiencing health
problems, especially type 2 diabetes . They are also
at risk for future chronic diseases such as osteoarthritis,
adult obesity and heart disease.
What Can Parents Do?
What Research
is Telling Parents: Child Diet
and Eating Behavior
New studies are always coming out that provide
doctors with the latest knowledge on all kinds of medical
subjects. This section will give you the inside scoop
on recent developments in key areas of the nutritional
research front to help you raise a healthy child.
EATING TOO MUCH
Preschool-age children who did not regulate how much
they ate and drank (especially a high-calorie sugary
beverage) during mealtime were more likely to be overweight.
Overweight Children may have more trouble controlling
their food intake compare to that of children who have
a healthy weight.
When given larger portions, most overweight children
took larger bites and ate larger quantities than what
they normally eat.
What to do? Realize that
as a parent, you have a powerful influence over how
much your child eats. Feed your child age-appropriate
portions, which are usually smaller than those served
to adults.
LIMITING FRUIT JUICE
Children who drink too much fruit juice may consume
less nutrients needed for growth and development. They
may also have more dental caries and and digestion problems.
Many studies have linked drinking too much fruit juice
with increased risk of childhood overweight.
What to do? The American
Academy of Pediatrics recommends that 100% fruit juice
should be limited to 4-6 ounces per day for children.
Incidentally, one 8 ounce cup of 100% fruit juice contains
115 calories, which is approximately the same amount
of calories as those found in 1 cup of fruit-flavored
beverages or regular soda.
EATING FRUITS AND VEGETABLES
Greater availability and accessibility to fruits and
vegetables at home can significantly boost children’s
intake of these nutrient-packed foods. Both parents
and children eat more fruits and vegetables when they
were served at meals and snacks consumed at home.
What to do? Make fruits more
“visible” by placing a fruit bowl on the
kitchen counter or table. Make produce ready-to-eat
by stocking washed, pre-cut fruits and vegetables in
the refrigerator. Serve one or more types of fruits
and vegetables at every meal.
BEWARE OF TELEVISION ADVERTISING
Children who watch more than two hours of TV daily are
exposed to a significant amount of food advertising,
which can negatively influence their food choices and
increase their risk of becoming overweight. For example,
almost half of TV ads on children’s networks promote
unhealthy foods, especially fast food, sugary cereals
and candy. Children between the ages 4-12 spend five
times more of their own money today on sweets, snacks,
and sugary beverages compared to young consumers’
food purchases over a decade ago.
What to do? Cut down TV time!
The American Academy of Pediatrics recommends less than
2 hours total per day spent in front of a TV or computer.
Your child may also experience physical, academic and
behavioral benefits from watching less TV.
FAST FOOD = CALORIE SURPLUS
Overweight children tend to consume more calories from
fast food. Considering that the average large-sized
fast food meal contains 2200 calories, the weight-gaining
potential of a single fast food meal is tremendous.
Incidently, 2200 calories is approximately how many
calories an individual burns running a marathon.
What to do? Limit the amount
of fast food that your family eats to no more than twice
a month. Prepare homemade meals in advance to avoid
the temptation of ordering fast food.
EAT YOUR BREAKFAST
Several studies have shown that children who eat breakfast
weigh less and are less likely to be overweight than
those who skip the morning meal. Breakfast eaters also
have higher intakes of fiber, calcium and vitamin C
than those who skip this morning meal. Children also
perform better academically when they eat a healthy
breakfast.
What to do? Make sure your
child eats breakfast every morning. Eat whole grain
cereal, low-fat milk and fresh fruit for a quick and
healthy breakfast.
References:
Read the
research for yourself!
Helpful
Links:
CDC
Website - Parents: Learn more about this growing
problem
CDC:
Physical Activity - Resources to help your child
live an active lifestyle
CDC:
Fruits and Vegetables - How much you need and how
to get more of them
CDC:
Portion Control - Tips on how to eat less
MyPyramid -
Make smart choices from every food group
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