April 2004

How Can We Help Our Children Avoid the Obesity Epidemic?
Part 1

Typically, when we think of malnutrition we think of those who do not have enough food. However, malnutrition exists here in the United States (U.S.); not because of a lack of food, but because we have an abundant supply and a wide variety of food choices.

Malnutrition can be defined as the lack of specific nutrients or an imbalance of key nutrients needed for optimal health. It can be the result of poor food choices. Too much food can result in malnutrition. Did you know that 64% of U.S. adults are overweight and 15% of our children and adolescents are too?

Being overweight is not a benign condition. Excess weight can cause health problems such as joint disease, heart disease, diabetes, and cancer. Children are not exempt from these negative health effects. We are seeing an alarming rise in Type 2 diabetes in kids as well as increased risk factors for heart disease such as high triglycerides (fat in the blood) and LDL cholesterol (the bad kind). These children may have breathing and sleep problems as well. This is serious business.

Since we all want what is best for our children, the important question is: What can we do to help our children achieve and maintain a healthy weight?

In most cases, diets are not the answer. Unless a child is severely overweight (as determined by height/weight charts at your doctor's office) it is not a good idea to put a child on a diet. Diets may make your child feel singled out and deprived of the pleasures he/she sees others enjoy. Diets are often a quick fix and unless developed with the help of a dietitian, very often do not promote long-term behavior changes. They may also compromise the intake of much-needed vitamins, minerals, and protein that children need to grow. It is often better to look at the types of food a child is eating, evaluate exercise options, and wait for growth to catch up to weight.

One of the easiest changes is to decrease soda and juice intake. One 8 oz. glass of juice is fine, but more than that adds unnecessary calories. The same holds true for soda. Soda should be viewed as a treat, not as a substitute for milk at meal times (except, perhaps, at special occasions.) One 8 oz. glass of juice or 8 oz. soda has approximately 100 calories, making the consumption of additional calories very easy.

Snacks are important for children. They are growing and need adequate nutrition. A planned snack is best. For example, one snack after school will decrease the likelihood of the child "grazing" between school and dinner. A snack between meals can also help prevent the overconsumption of food at meal times.

Snacks should be nutrient dense. This means that the selected foods should have moderate calories while supplying important nutrients-unlike cakes and cookies that supply nothing more than calories. Examples of nutrient-dense foods include fresh fruit, canned fruit packed in its own juice, yogurt, and cottage cheese. Even crackers and cheese can be a great snack, provided that the cheese is thinly sliced and the number of crackers is limited.

Games to Encourage Discussion About Eating Healthy:

• Word Search : Eating Healthy : Elementary (K - 2nd Grade)
• Word Search : Eating Healthy : Elementary (3rd - 5th Grade)
• Word Search : Eating Healthy : Middle School