Two-thirds of American adults are overweight, and half of them
are obese, a scary statistic. Unfortunately obesity isn't just affecting
adults, children are now getting in on the act. Already 33% of American
children and teens are overweight or obese (defined as weighing at
least 10% more than recommended for height and body type), and a new
study shows that 20% of American four-year olds are already obese. The
long-term effects of this trend are dire and include a future of type 2
diabetes, high blood pressure, increased cancers and sleep apnea. Unless
something is done now, our children are headed for a health crisis -
one that could be prevented.
So what is a parent to do? Along with cleaning out the junk food and turning off the TV, there is one simple step that parents can follow to help their children avoid obesity and its side effects. Prepare meals at home. It is no coincidence that the rate of obesity for both children and adults started its incline at the same time we gave up the evening meal in favor of nightly fast food and family restaurant visits. Not only are many of those dishes laden with excess fat, salt and sugar, the portions are huge and often lack nutritive value, especially if you order from the children's menu. Home cooked meals, even restaurant favorites made at home, are healthier options. But preparing dinner at home doesn't have to be a time consuming chore. Tasty, nutritious food that the whole family will enjoy can often be fixed in 30 minutes or less. Follow the following tips to help your children slim down while keeping their palates happy. The bonus? These simple steps will help parents stay trim or lose weight, too.
Childhood obesity is a great public health issue in this country. Our children may be the first generation to have a lower live expectancy than their parents due to the serious medical issues brought on by a preventable disease - obesity. Luckily we know how to solve this health crisis; help our children become more active, limit junk food, and encourage healthy eating habits - by cooking at home.
So what is a parent to do? Along with cleaning out the junk food and turning off the TV, there is one simple step that parents can follow to help their children avoid obesity and its side effects. Prepare meals at home. It is no coincidence that the rate of obesity for both children and adults started its incline at the same time we gave up the evening meal in favor of nightly fast food and family restaurant visits. Not only are many of those dishes laden with excess fat, salt and sugar, the portions are huge and often lack nutritive value, especially if you order from the children's menu. Home cooked meals, even restaurant favorites made at home, are healthier options. But preparing dinner at home doesn't have to be a time consuming chore. Tasty, nutritious food that the whole family will enjoy can often be fixed in 30 minutes or less. Follow the following tips to help your children slim down while keeping their palates happy. The bonus? These simple steps will help parents stay trim or lose weight, too.
- Portion control - Serve plates from the kitchen instead of bringing the complete meal to the table. Keep the child's size in mind too as children shouldn't be served adult sized portions. For younger children, 1/3 cup of cooked vegetables and a 2-ounce hamburger (that's half a quarter pounder) are plenty. An older child's serving should be ½ cup of cooked vegetables and a 3-ounce burger.
- Reduce fat, salt and sugar - Even home cooked meals sometimes include too much fat, salt, and sugar. Eliminate salt when preparing dinner and judiciously add it at the table. Purchase chicken that hasn't been injected with saline, a salt solution. Use olive or canola oil to sauté instead of butter or shortening. Make your own burgers with lean ground beef and/or ground turkey. Read ingredient labels and keep sodium intake to 15% RDA and fat intake to about 20% RDA.
- Bring on the veggies - Children who are exposed to a wide variety of vegetables as babies are more apt to happily eat their vegetables as they grow older. However, a very fussy child calls for a creative parent. Soups, filled with otherwise undesirable ingredients like beans or cabbage are childhood favorites. Chopped carrots or peas can be added to homemade Macaroni and Cheese or other kid-friendly casseroles. Make your own nutritious pizza - layer a pizza crust with sauce and spinach and top with a small amount of flavorful cheese. Carrots, zucchini and other ingredients can be shredded or pureed and added to spaghetti sauce or meatloaf.
- Appeal to the senses - Serve a variety of colors and textures on every plate. If something looks good, it's more likely to be eaten! Scramble eggs and some cheese, wrap in a tortilla and serve with a green or fruit salad. Quick, easy, and nutritious for kids and parents alike. And don't forget the role of aroma. Preparing a dish that starts with sautéed garlic, onions and bell peppers, or one that includes a pungent herb like rosemary, anise or clove, fills the house with a mouth-watering smell that will have the kids eager to eat healthy home cooked choices.
- Let the kids help - Children as young as three can help set the table while older kids can mix together dry ingredients or wash fresh vegetables. Let them help plan the weekly menu, giving them a choice between two options, i.e. potatoes or rice, green beans or broccoli.
- Teach and model good eating habits - Children who practice good eating habits are less inclined to become overweight or obese adults. Turn off the TV during dinner. Eat together as a family. Studies show that children who sit and eat with their families do better in school, have better relationships with their peers, and most importantly, have a better relationship with their parents. Don't force a child of any age to clean their plate. Encourage children to try at least one bite of everything on their plate, but don't make a child continue eating when they are no longer hungry. Model good eating habits by following this advice yourself.
- Watch for empty calories - Americans now ingest 25% of their calories from beverages like soda, coffee drinks, etc. That's a lot of calories for little to no nutritional value. Offer children water, milk, or 100% juice to drink with meals. Soda, milk shakes, and other sugary drinks should be limited to once a week or less. Energy drinks should never be served to children as their high sugar, caffeine and other stimulant content may lead to kidney and liver damage.
- Choose good snacks - Keep tasty and healthy snacks on hand like bananas, kid-sized mandarin oranges, baby carrots and mini-rice cakes (salt free). Snacks can be quickly prepared at home too. It only takes 10 minutes to mix together homemade muffins or quick breads. Purchased baked goods are usually full of unhealthy hydrogenated fats and include much more sugar than you would ever use at home.
- Plan a menu - Plan your menu and prevent childhood obesity. Take half an hour every week to decide what meals you will serve. Not only will meal preparation take much less time with a menu, grocery shopping becomes a quicker task also. Don't know how to plan a menu? Use a simple cookbook that includes weekly menus, subscribe to an online menu service, or enlist the help of a nutrition/wellness coach.
Childhood obesity is a great public health issue in this country. Our children may be the first generation to have a lower live expectancy than their parents due to the serious medical issues brought on by a preventable disease - obesity. Luckily we know how to solve this health crisis; help our children become more active, limit junk food, and encourage healthy eating habits - by cooking at home.
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