Growing up Healthy Combating Childhood Obesity

Growing up Healthy: Combating Childhood Obesity Did you know?     15% of American children are overweight. Overweight adolescents have a 70% chance of becoming overweight or obese adults. Childhood obesity can lead to pediatric hypertension, type 2 diabetes, coronary disease, stress on weight bearing joints, low self esteem. 60% of children 5-10 years of age have at least one risk factor for cardiovascular disease. Definition of overweight   Weight for Height (growth charts) Body Mass Index – for ages 2-20 Weight(lbs.)/Height(in.)/Height(in.)x703  This number is charted on a BMI chart for children th percentile or greater is overweight  95 th th percentile is at risk for overweight  85 -95 th –85th percentile is normal weight  5 th percentile or less is underweight  5 BMI chart available at www.cdc.gov/growthcharts  Call for Action  If child has a high BMI     Don’t single them out The main goal is to grow into their weight If weight loss is necessary, slow, gradual weight loss is desired. No fad diets! Genetics    While genetics is a strong underlying factor, it is still just one factor. A variety of unhealthy behaviors overrides genetic tendencies. While genetics can provide a slow metabolism, exercise can help to overcome that. Unhealthy Behaviors        Putting butter on everything Eating mostly meat and potatoes-rarely with a vegetable, fruit and milk Eating candy bars or chips as regular snacks “Pig out” when you eat out Eating or snacking in front of the TV or while reading Reaching for food due to stress, boredom, anger, or just because it’s there Drinking regular pop and other “empty calorie” beverages rather than milk or water. Unhealthy Behaviors      Spending hours surfing the Internet Choosing TV over outdoor activities Considering exercise a chore Parking the car near the front door of the mall Taking the elevators instead of the stairs Why is Obesity on the Rise?      Food selections Food trends Skipping breakfast Decreased physical activity Television’s influence  We spend more money on high fat, high calorie foods, and less on foods that will keep us healthy.  America has gotten out-ofcontrol with portion sizes, and many lack selfcontrol with eating.  Many children and their parents or caregivers live very sedentary lifestyles…the most exercise they get is clicking the remote button.  We do not hesitate to pay $3.19 for a bag of chips, but we refuse to spend “that much” on a bag of oranges. We have larger and fancier kitchens, but we cook less. We have pre-packaged foods, kitchen gadgets, and hundreds of cookbooks, but “no time to cook.” We look to medicine to restore health, rather than to nutrition and healthy lifestyle to maintain our health.  We buy treadmills, exercise videos and gadgets but then complain about using them. The Influence of a Parent or Caregiver    Children model their parents’ or caregivers’ behavior and eating patterns. Treating the parents or caregivers and children is more effective than directly treating the obese child alone. Parents or caregivers with poor nutrition and exercise habits cannot expect their children to eat healthy foods and exercise daily. Children’s Nutrition Rights     Children have the right not to go hungry or endure deprivation of healthy foods. Children have the right to choose among healthy foods available. Children have the right to eat according to their hunger. Children have the right to enjoy their favorite foods in moderation. The influence of a parent or caregiver      It is “tough” for many parents or caregivers to be consistent. For those parents or caregivers who did not have good parental role models themselves, the road ahead is even rockier. It takes time to plan a healthy lifestyle. It takes some monetary investment. It takes sacrifice on the part of the parent or caregiver. Parents’ or Caregivers’ Responsibilities      Learn about good nutrition. Grocery shop for healthy foods. Create a food environment that doesn’t trigger unnecessary eating. Prepare food wisely. Emphasize mealtimes and provide appropriate snacks. Parents’ or Caregivers’ Responsibilities        Make mealtimes pleasant Model good behaviors Do not use food to reward or punish-food is nourishment Be flexible and understanding Provide 3 meals (and healthy snacks when appropriate) Provide a variety of foods – try new foods Parents need to be in agreement about the plan for healthy eating The Parent or Caregiver Connection   Parents or caregivers need to be role models for how to eat healthfully and how to stay active. When children see their parents or caregivers taking care of themselves, they tend to follow along. Healthy Lifestyle Changes    Each of us can decide to make lifestyle changes that are healthy. Women are often the leaders in their families in regard to the food choices that are made. All parents or caregivers shape their family’s health and nutrition behaviors. A Family Approach to Improving Nutrition Involve all family members, including parents, siblings, grandparents, and caregivers. Try to educate those who care for the child, including day care providers, grandparents, and friends. Which came first… Inactivity or Obesity?   It doesn’t matter if a sedentary lifestyle and poor nutrition habits came first, or if the child is inactive because of the obesity. The solution is to get moving. Fabulous Exercise Facts     When combined with a healthy diet, exercise is the most effective method of weight control. Burns extra calories while a person is exercising. Increases metabolism, even after exercising. Builds muscle (maintains lean body mass) which burns calories more efficiently than fat. Fabulous Exercise Facts       Exercise decreases body fat. It improves physical fitness. It takes one’s mind off eating. It may be easier to change a child’s exercise habits than to change food habits. Exercise decreases stress. It increases self esteem. Fabulous Exercise Facts     Exercise increases social contacts and improves social skills (organized sports). Combats boredom. Learning how to have fun with exercise helps to develop lifelong healthy habits. It allows parents to spend time with their children. The Fitness Connection   Society as a whole must undergo a profound change to address problems created by obesity and lack of activity. It is not only about food, and it is not only about activity. It’s about both eating healthful foods and being active. The Fitness Connection    Exercise is essential because muscle is the biggest tissue in the body. Most people should work toward being moderately active for at least 60 minutes each day. Be more physically active by incorporating short bursts of activity into daily routines. Parents or Caregivers: Be a good example!        Use hand weights when reading or watching television. Take the steps instead of the elevator. Take 3 ten-minute walks each day. Deliver mail at work in person. Park at the far end of the parking lot. Return your grocery cart into the inside of the store, or at least put it back where it belongs. Buy a pedometer; aim for 10,000 steps per day. How parents or caregivers can encourage exercise:       Limit TV, video games and computer time. (2 hours per day in the summer and 1 hour per day during school time). Use physical activity as a reward (fun family activities). Include children in activities that parents enjoy. “Let” your child win sometimes. Learn to enjoy exercise. Include physical activity in a vacation. How parents and caregivers discourage exercise:       Allow endless TV, video games and computer time. Reward a child with TV. Use TV as a babysitter. Spending sunny, cool afternoons indoors. Make fun of exercise. Plan vacations that involve mostly driving, eating and sitting. How parents and caregivers discourage exercise:     Exercise by yourself. Don’t include the kids. Make remarks about how you cannot fit exercise into your already busy schedule. Complain about how tired and sweaty you are after exercising. Complain that you aren’t seeing results fast enough, and then quit being active. Dispelling exercise myths:      Exercising makes you eat more. No pain, No gain. It’s useless to exercise if you cannot do it for 30 minutes at any time. Some just aren’t meant to be athletic. Jogging a mile burns more calories than walking a mile. Dispelling exercise myths:   If you exercise, you can eat all you want. You can reduce specific parts of your body by doing repetitions of exercises designed for those parts. Mary’s Family Portrait      TV in a prominent place in family room. On the coffee table: chips, dip, empty soda cans, open container of peanuts. Candy bowl on kitchen table, clear glass jar full of chocolate chip cookies on the counter. Unwashed veggies in refrigerator, no fruit. Snack wrappers, soda cans, TV, and computer in her room. Ann’s Family Portrait      Bicycles, roller-blades and tennis rackets near the front door. TV in the corner, exercise bike pointed towards the screen. Bowl of fruit on the kitchen table. A container of washed veggies for snacks in the refrigerator. Room is a mess, but can’t find food wrappers and sweetened beverage containers. Which environment may contribute to overweight children?   #1: Meals are served on time, everyone eats quickly, serving dishes are left on the table, conversation is not pleasant. Rule: You must clean your plate, no dessert if dinner not finished. Which environment may contribute to over weight children?  #2: Dinner is never at the same time or place – it may be a sandwich in front of the TV at 5:00 pm, a regular meal at 7:00 pm or cereal at 8:30 pm. Snacks are available before and after dinner. Family may/may not eat together.  #3: Dinner served between 6:00 and 7:00 pm. Family eats together, conversation is pleasant. Occasionally a special TV program is watched, but the TV is off 95% of the time. Parents ask children their opinions on a topic of discussion. Meal prep and clean-up is shared. One rule: a new food has to be at least tasted. If a food is disliked, a child does not have to eat all of it. What is in your grocery cart?     Did anyone plan the meals? Do you fly by the seat of your pants when it comes to meal planning? Did you come home with fruit and vegetables? Which do you have more of… chips and cookies, or fruit and veggies? Who’s in the kitchen?     Do any of the children help with cooking? Are you teaching children to cook healthy foods, with low fat ingredients? Does the cook make meals out of necessity or love? Is there an avid baker in the house? Nutrition Balancing Acts  Balance is about allowing children to eat enough of their favorite foods to be happy, but control high fat, high calorie foods in order to affect their weight in a healthy way. Nutrition Balancing Acts Balance high fat foods with low fat foods. Balance empty calories with good nutrition. Balance calories in with calories out. Breakfast Tips Select nutritious breakfasts that can be prepared in five minutes or less such as:  Instant oatmeal or cold cereal with skim milk and fruit.  Lowfat muffin and fruit smoothie.  Toaster waffle topped with yogurt and or fruit.  Granola cereal mixed into fruited yogurt.  Peanut butter on toast or bagel with skim milk. Eating Out     Is it a treat occasionally, or a frequent last minute choice? What type of restaurants are chosen? Do you eat out on days and nights when you are rushed to get somewhere else? Do you order Biggie portions? Life in the fast lane Food Bacon Dbl. Cheeseburger Medium Fries Vanilla Shake Total Calories 620 350 430 1400 Fat 38 16 9 63 Sodium 1230 550 330 2110 Life in the fast lane Food Cheeseburger Small Fry 2% Milk Calories 300 230 120 Fat 10 10 5 Sodium 700 150 125 Total 650 25 975 Best Bites at Fast Food Restaurants         Grilled chicken sandwiches w/mayo on the side, and a salad with dressing drizzled, not dumped. Small spaghetti with meat sauce Lean sub sandwiches – 6 inches Frozen yogurt cones – small Chili Small hamburger and small fry Thin crust vegetable or cheese pizza Chicken or beef taco Healthy Snacks   Wise vending machine choices – 100% fruit juices, low fat milk, fruit, pretzels, baked chips, peanuts, Rice Krispie Treats. Grab and Go Snack ideas: String cheese, grapes, fruit cups, raisins, pretzels, granola bar, fruit juice, flavored milk, cereal bar, fresh fruit, light popcorn, peanut butter and celery. School Lunches       Of the 21 meals a child eats per week, only 5 are at school. Children who do not participate in the school lunch program have a threefold increase in sugar intake. Look over the menu the night before and talk about healthy choices. Pack a healthy lunch if they do not like the menu. Ask them what they are eating at school. Ask if they are buying “extras”. Label Reading    Serving size: Is this how much you are going to have? Calories: Amount of calories for the serving listed. Fat: Avoid saturated or trans fats. Realize that too much of even the healthy fat means too many calories. Conclusions    Childhood obesity is on the rise and can cause health and self-esteem problems in children. The whole family needs to be involved in a healthy lifestyle. Balancing food intake with activity will help promote a healthy weight. THANK YOU!