Kids and Obesity: A Growing Epidemic!

(By: Kimberly A. Tessmer, RD LD)

Thanks to the ever-so-popular fast food, soft drinks, computers, video games, etc... child obesity has now reached epidemic proportions!  Currently, 15% of 6- to 11-year-olds and 15.5% of 12- to 19-year-olds are at or above the 95th percentile for BMI, meaning they are overweight or obese. 

The American Academy of Pediatrics (AAP) looks at this issue as an increasing problem and stresses the importance of prevention. Obesity is associated with significant health problems.  According to the AAP, "American children and adolescents today are less physically active as a group than were previous generations, and less active children are more likely to be overweight and to have higher blood pressure, insulin and cholesterol concentrations and more abnormal lipid profiles."  Excess weight in children can lead to physical and psychological consequences both in childhood and adulthood.

^{For the most part, obesity in children can be prevented if children are taught to eat healthy and stay active.  Both are extremely important.  When kids are consistently active they burn more calories.  Be careful of cutting calories to much with children as they need good nutrition and the correct amount of calories for normal growth and development.}

^{Follow these tips to help you get started:}

^{* Seek professional help.  Talk to your child's pediatrician as well as a registered dietitian who is experienced in working with children.}

^{*Encourage physical activity that your child has fun with.  And remember that you are a role model so the more active you are chances are the more active your children will be.  Make physical activity a family event!}

^{*Involve the entire family in a healthy eating plan.  This helps the child that is overweight not to feel singled out and the whole family can benefit!}  

^{*Use smaller portions for children.  Using a smaller plate makes less look like more.}

^{*Get your child involved in choosing and preparing meals so that they learn and feel like they have some control!}

^{*Stock the kitchen with lower-fat, lower-calorie foods so that when the child reaches for something it is healthier.  Fruits, raw veggies, low-fat yogurt, peanut butter, nuts, pretzels, graham crackers, etc... make great snacks to have on hand.}

^{*Do not label foods as "good" or "bad".  Instead help your child see how everything can fit into a healthy diet in moderation.  Remember that you are trying to teach your child to eat healthy for a lifetime so their eating plan has to be realistic!}

^{*Store some foods out-of-sight.  When food is laying on counters or in cookie jars it is too easy for a child to nibble all day long even if they are not hungry.  This becomes a hard habit to break!}

^{*Set time limits on activities such as  TV watching, video games, computers, etc...  The more they are not sitting doing these things the more they will be doing something more active.}

^{*Make it a household rule to eat in the kitchen or dining room.  Kids probably won't eat as much if they can't eat sitting in front of the TV.}  

^{*Talk to your child and help them to understand their emotions so that they are not turning to food to ease to address their problems.} 

^{*Keep in mind that you are a role model for your child.  If you eat healthy and stay active than you are sending an important message to your children.}

Juice it Up!

(By: Kimberly A. Tessmer, RD LD)

During the hot summer months, a refreshing fruity beverage can be what you need to satisfy your thirst.  When choosing juices choose ones that state 100 percent juice for optimal nutritional benefits.  

Read the label before you buy any type of fruit or vegetable juice.  Ensure that the product is 100 percent juice and that juice is one of the first ingredients on the ingredient list.  

The more colorful the juice the more nutrients it will contain.  These nutrients can help to protect against some cancers, heart disease and other significant health conditions.  Use fruit or vegetables juices in addition to whole fruits and vegetables.  Juices may not contain as much fiber as the whole fruit.  

Good examples of juices include orange juice, grape juice, grapefruit juice, tomato juice or carrot juice.  You can add to the nutritional benefits of these juices by choosing ones that are fortified with nutrients such as calcium.  

Juice can be a great alternative to soft drinks or other sugary drinks that provide little to no nutritional value so JUICE UP!