Fighting Childhood Obesity at Home
Millions of children are considered obese in the United States. While the government is working on programs to stop this trend, experts stress that prevention starts at home. And the stakes are high: The National Center for Chronic Disease Prevention says these children are at greater risk for bone and joint problems, sleep apnea and poor self-esteem.
"Parents and teachers need to empower children so that they can make healthy food choices," said Kim Beach, the president of the Junior League of Gainesville, Florida. "Children are bombarded by ads for unhealthy foods at a very early age, so it’s important that trusted adults provide them with enough information to make positive choices for their own health."
Simple Shopping
The first step to a healthy home is to simplify your grocery list. Mary Jones Verbovski, a pediatric dietitian at Seattle Children's Hospital, said to avoid foods that include hydrogenated oils (saturated fat) and high fructose corn syrup. "Aim for fewer things that are just plain hard to pronounce in the ingredient list," she said. "The more preserved and shelf-friendly an item is, the more likely it is higher in sodium, fat and sugar -- three ingredients to moderate in your daily foods."
Verbovski recommends fresh dairy, meats and produce -- the brighter, the better. "Look toward naturally colorful foods," she said. "More nutrients, vitamins and minerals are naturally present there." Healthy eating starts at local grocers and farmers markets, says Matt Mallard, a personal trainer at Gainesville Health and Fitness. "If your food can sit on a grocery store shelf unrefrigerated, it doesn’t belong in your body," he said.
Homemade Snacks Kids Will Grab
Making healthy meals is one thing, but how can you take control of your child's snacks? "For many people it’s so much easier to give kids pre-packaged food," lamented Kids in the Kitchen volunteer Nancy Walsh. She says making healthy snacks available is easy, and she offered several suggestions.
Ants on a Log:
Cut celery sticks into 4-inch sections for a vegetable base. Fill the trough with peanut butter for healthy fat and protein. Put raisins on top.
Healthy Trail Mix:
Peanuts, cashews and almonds give a crunchy protein base to this snack. Raisins, dried cranberries and other dried fruits give it a bit of healthy sweetness, Skip the chocolate candies; in their place, throw in unsweetened coconut shreds.
Turkey Rollups:
Spread honey mustard or mango chutney on slices of deli turkey.
Wrap the turkey slice around a sesame breadstick or pretzel rod, using the sauce as a sticking agent.
Get Your Kids in the Kitchen
Parents can become role models for their children by enjoying the process of cooking themselves and translating that to their kids. "When children grow up with a positive, loving environment around cooking and eating meals together, they're more likely to incorporate that into their own lives and families as they grow," Verbovski said.
Once the stress level in the kitchen is lower, invite your kids in to help you with the simpler tasks. Beach said that's the key behind the Kids in the Kitchen program, which is used by Junior Leagues across the country to teach children and their families about the importance of healthy eating. "It empowers youth to assume responsibility for their own health by making healthy choices about the food they eat," she said.
Inviting kids to participate in the kitchen also helps the parents, notes Verbovski, who recommends letting kids choose the vegetables, stir the ingredients and read the recipe. "If your child helps with cooking and food preparation, you get an understanding of what they like and what they may be willing to try," she said.
Educate While Having Fun
It's important to impart nutritional facts to your children in a way that they'll remember it. Kids in the Kitchen uses a variety of food pyramid games, flash cards and simple mathematics, such as the calculation of how many jumping jacks it takes to burn off the calories in a doughnut, said Alee Gunderson, who volunteers with the Junior League program.
Nancy Walsh, another volunteer, says keeping kids involved from start to finish helps them learn nutritional and exercise tips. "They put the pieces together and it all clicks," she said. "They’ll remember what they learned through play and carry it with them as they grow up."
The key is making it fun, while encouraging good discipline and moderation. "Find a way to make exercise and fitness fun and playful, not work or a chore," Verbovski said. "Aim for healthy patterns that include all foods in moderation. Don’t make certain foods absolute no-nos. Find a way to fit favorites in on an occasional basis."