Graehm Gray: How To Solve Childhood Obesity-Part One

I read an article recently that indicated the incidence of childhood obesity in the kindergarten population of most cities is still high. How can this be? There has been a dramatic change in the constituents of the diets-notably the elimination of transfats, the switch to low fat dairy products, the elimination of sweetened drinks and candies from school vending machines, the increased postings of nutritional information and the restriction on salt. So how can the majority of our kids still be obese and overweight? Okay-let’s break this down. In some school systems, besides the dietary changes, there is a push for more exercise time. As noted previously in this column, there is even a push to change recess into a structured exercise program.  That’s important since a healthy child is one that has a balance of good nutrition and physical fitness. Adding more nutrition and fitness education into the curriculum from pre-school through middle school is also showing positive effects (Dr. Gary D. Foster-Director of the Center for Obesity Research and Education at Temple University, Philadelphia-June 27^th, The New England Journal of Medicine). So why are our kids still over weight? Well, as we all know, our kids spend only a portion of their day at school-between six to eight hours. The rest of the afternoon and evening is devoted to afterschool activities-sports programs, homework, tutoring, music, dance and free time. The free time includes computer entertainment (non-homework related), family time, television and nourishment.  Don’t forget sleep time.

So if our kids are getting a healthier six to eight school hours, then the problem must be what happens either before school-breakfast at home, after school and the weekends. How many extra calories are the kids consuming from breakfast until they go to sleep at night? And how many calories are they burning off? Are we as parents now again the responsible party? Can we as parents make good dietary choices for our children? Can we as parents design their preschool, afterschool and weekend time to include enough exercise time? Well my friends, the answer to all of these questions is –Yes, yes and yes! It is not only our responsibility and obligation, but it is our mandated debt to our children and our children’s children.

What can we do? Well, we can make sure our kids start the day off with a healthy breakfast-whether served in school or at home. Eggs, whole grain breakfast cereal, low fat dairy, fruit, zero percent fat Greek yogurt are just some of the possibilities. Recipe.com has over 1215 delicious and easy recipes listed under “healthy breakfast” which are worth checking out. In fact they have an entire section on “Healthy Cooking” which is terrific-and you can also find great healthy afterschool and weekend snack and meal recipes. How about going out to eat? According to most research, we always eat more than we should when we go out to eat. So be careful with ordering. Sharing is a good way to cut portion sizes. Take the bread basket off the table and replace it with a vegetable basket. That will eliminate many extra carb and fat calories. Kids love the crunchy fresh veggies, especially with an olive oil base dipping sauce. Order salads without salad dressing-and order several different salad dressings for the table for the kids to try. Look for the more natural, non preservative laden dressings. Never pour dressings on the salads-always have your kids dip into the individual dressings-allowing them to have less dressing (less fat, sugar and salt) and just the taste. No double dipping so get individual portions. Watch out for pasta dishes. Order whole grains when available-but remember pasta, whether whole grain or refined, is a carbohydrate-so watch those portion sizes. Be careful with added cheese and meat toppings.  Besides pasta, make sure a protein dish is ordered-preferably lean meat, chicken or a fish dish. Breading adds more extra carb calories. And never order sugar drinks. Water is a wonderful thirst (and taste) quencher. If ordering dessert-split one portion among all takers. At fast food restaurants, remove half of the bun (roll, bread, wrap, etc.) on all sandwiches. Take advantage of the lettuce, tomatoes and peppers when available. As for the fries, a delicate subject when it comes to the potato-order them without the added salt and certainly divide them up. Remember portion size!!!!

Well that’s just some suggestions. On the weekends, add plenty of physical activity and movement. With a rain or snow issue-cut back on the calories and go with indoor fitness. Now there will be those moments-you know like the birthday parties. Cake and ice cream-added to the dietary schedule. We have to deal with those occasions. It would be great if your kids only ate a few bites but that’s not going to happen most of the time. Modify and adapt-be careful with the usual carbohydrates and sugars on the birthdays or holidays. And add extra exercise to burn off those added calories.

You see my friend’s, there is NO easy answer to nutrition and fitness. But it is easy to remember that calories consumed and calories burned off are the basis for weight management. If we can keep this simple equation in our thoughts, we will be more successful in managing our children’s fitness and nutrition. Stay fit and healthy The New Nerdel Way.

Please check out the following sites:

1. www.recipe.com
2. www.letsmove.gov
3. www.fitness.gov

 

 

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