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by Tiffany Capuano
When it comes to overweight kids, parents
may believe it’s simply about what children
eat. But when we look at how much, where,
when and even why kids eat, we get a better
overall nutritional picture. According to
many health experts, that picture isn’t
always pretty.
Healthier Habits
Georgia now ranks 12th in the U.S. for
its obesity rate among youths ages 10-17,
according to the Trust for America’s
Health’s fourth annual study, “F is for Fat:
How Obesity Policies are Failing America.”
About 16.4 percent of Georgia kids are
overweight, and these startling statistics
can be partly attributed to the poor eating
habits of today’s kids.
Beginning at birth, the Centers for
Disease Control and Prevention recommends
breastfeeding, since studies show that
breastfed babies are less likely to be obese
later in life.
For older children, preventing or
reversing obesity should be as simple as
reducing high-fat, high-sugar foods. But
that’s much easier said than done. No matter
where parents turn, unhealthy foods like
candy, high-fat or salty snacks, and soft
drinks are readily available to children.
The CDC targets five areas in its mission
to combat childhood obesity – four of those
areas center around food. Health and medical
experts believe that these four major
changes can help carve a path for a
healthier lifestyle.
Fast Food for Families
by Tiffany Capuano
Whether it’s hitting the drive-thru on
the way home from work to pick up a meal for
the kids, or grabbing a quick lunch after
running errands with a tired toddler, fast
food is everywhere. We simply can’t avoid
the fact that America has become a
“fast-food nation.”
Most nutritionists and health experts say we
should ban fast food from our diets
altogether, but here at Atlanta Parent we
know that’s just not realistic.
Recent studies have found that nearly
one-third of American children eat fast food
every day, packing on up to six pounds per
year from the habit. But, in fact, it’s not
just fast food that’s making children fat;
it’s the choices made at those eateries that
lead to weight gain.
“Stay away from the sides,” says Atlanta
nutrition coach Christine Whiteacre about
fast food. She suggests eliminating the
kid’s meal, with its fries and
sugar-sweetened beverage, or choosing better
sides like fresh fruit, milk or salad if
children do opt for the kid’s meal.
Whiteacre says that Chick-fil-A’s chicken
nuggets are a good choice for kids, since
they are cooked in peanut oil. She says the
side of fruit is also a favorable option for
kids, as long as it isn’t accompanied by
lemonade or soft drink.
Milk is now becoming one of the fastest
growing restaurant menu items, driven mainly
by the fast-food outlets, according to The
NPD Group, a market research firm which
tracks Americans’ eating habits.
McDonald’s, Wendy’s and many of the major
fast-food chains are serving up healthier
choices, especially for kids. From drinks
like milk and water to sides like salads,
fresh fruit and yogurt, parents have more
options in the drive-thru.
Foods to stay away from include anything
fried, like chicken, fish, onion rings and
french fries. Sauces and condiments, like
cheese or tartar sauce, sour cream, extra
butter, gravy and real mayonnaise all add
extra calories and are loaded with fat.
At the Burger Joint
Trade the traditional kid’s meal
of a cheeseburger, fries and soda for a
regular hamburger or chicken nuggets, fresh
fruit or yogurt, and low-fat milk or water.
It cuts calories in half.
At the Pizza Parlor
Shave off 100 to 150 calories per
slice by trading a fully loaded thick-crust
pizza with a thin-crust veggie variety.
At the Asian Eatery
Go for grilled or steamed foods,
sushi and fresh spring rolls. Avoid anything
on the menu that has “fried” in its name or
description. Ask for light soy sauce, too.
At the Deli
Opt for leaner meats like ham, chicken,
turkey or roast beef and put it on
whole-wheat or whole-grain bread. Skip the
real mayonnaise and add mustard or
oil/vinegar to your sandwich creation.
At the Chicken Place
Choose grilled chicken that’s
baked or barbequed, not fried. Stay clear of
sides like french fries and creamy coleslaw
or other salads made with mayonnaise. Choose
fruit, rice, soups or green salads with
lower-fat dressings.
Increase Fruits and Veggies
Only one in five high school students
eats the recommended five servings of fruits
and vegetables daily, according to the
Georgia Department of Human Resources.
Replacing between-meal snacks with a
fruit or vegetable is one way to work in the
daily nutritional requirements. “Substitute
snacks like goldfish with something crunchy,
like a veggie,” says Christine Whiteacre, an
Atlanta nutrition coach. “Choose juicy
fruits when it’s hot outside.” Dipping
sauces make veggies taste better, and a
little fat from the sauce can be beneficial,
says Whiteacre.
Get kids involved in choosing fruits and
vegetables, says Seema Csukas, director of
child health promotion at Children’s
Healthcare of Atlanta. They’ll be more
likely to eat them, she adds.
Parents should select healthier snacks by
providing choices from two food groups, says
Cristina Caro, program coordinator for
healthy lifestyle at Children’s Healthcare
of Atlanta. She suggests one group be a
fruit or veggie and the other a dairy. Mix
up various colors of finger foods and allow
kids to pick from what is set out, she adds.
Rather than rummaging through the pantry
for something to eat after school, offer
kids their snacks at the table with healthy
choices in front of them. Vegetables and
fruits – whether fresh, frozen or canned –
make the perfect snack and can add more
variety with choices like carrot sticks,
apple slices or cubed melon.
Handle Hydration
Drink more water. We’ve heard the mantra,
but parents can help by reducing their
child’s intake of sodas and other
sugar-sweetened beverages. Switching one can
of soda for water could mean a difference of
150 calories. Karen Miller-Kovach, a chief
scientist of Weight Watchers and author of
Family Power, says many parents provide
juice in sippy cups for toddlers when water
is better for them.
Sweet cravings may not end when it comes
to beverage choice, even for older kids.
Regular soda accounts for about 45 percent
of beverages sold in schools, according to
the American Beverage Association. “Kids
tend to be addicted to [sodas],” says Caro.
She suggests getting a cool-looking bottle
for water. Children only need half a cup of
100 percent juice per day, but sometimes the
juice box seems more attractive than a glass
of water; a fun, colorful water bottle can
help with this.
Caro also says that role modeling is
important. Parents need to help by drinking
water themselves. And if plain water just
isn’t cutting it, use plain sparkling water
and add a splash of juice for flavor, for a
homemade version of soda.
New research from national survey firm
NPD Group shows that milk is no longer a
dinnertime ritual for children under 12.
Today, about 60 percent of children under 12
do not drink milk for dinner, and nearly
one-third are served a soft drink or
sweetened fruit drinks. With beverages
accounting for 22 percent of daily calories,
what kids drink is critical to their overall
nutrition.
Dine Out Less
Busy families eat out more frequently,
but experts say reduce dining out when
possible. If that just isn’t going to
happen, learn what an accurate serving size
should be for you and your child and learn
how to make good food choices, say
nutritionists.
“Foods in restaurants are often loaded
with cheese and red meat,” says Atlanta
dietitian Page Love. “And there’s always the
side of french fries.” Whiteacre believes
dining out is OK if parents and children
make good choices when ordering. While she
eats out frequently, she says she is more
aware of portion size and what’s in the
foods she eats.
“Children don’t need a sugary drink if
they already have a fruit,” she says. Choose
a leaner protein like chicken or fish. Salad
is good, but only one source of fat is
needed at each meal, she says. Select those
dressings carefully.
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