Growing up Hoosier, I vividly recall three bothers standing on tiptoe at Moms kitchen counter, intensely eyeballing three glasses evenly filled with Coke as if they were weighing gold. A single drop one way or another meant a cacophony of sibling squabbling.
All week we’d longingly eyeball the six pack of green-glass bottles of cola knowing well and good that it was futile to expect as much as a sip until the weekend.
When we were little Hoosier tikes, sugary colas, lard infused breakfast pastries, deep fried potatoes, White Castles, pork tenderloins as big as your head, were a rare treat, not a daily ritual. Proud Hoosiers, deeply rooted in tradition are shifting away from their old ways, and the further we get away from our old values, the further we get away from eating naturally.
Weekends were for family trips, staying at home to play with the neighbor
kids, and going to church to pray. We liked doing everything together.
Once a week, after Sunday evening church, Dad would take us to Lindner's ice cream on East Washington Street for raspberry sherbet or chocolate chip ice cream. Saturday mornings meant a trip to the Irvington Bakery to pick up several bags of warm yeast, cake and jelly doughnuts. That was our ‘happy meal.’ The rest of the week, we ate what was set before us and were told to be grateful. “Finish every bite, or go to our room and prepare your homework. No TV!” Dad would dictate.
A fate worse than death. My 47-year-old father died in 1964 from a massive coronary, I was seventeen. In those days, we knew precious little about the dangers of eating saturated fats, processed junk food, smoking, and inactivity. Store bought snacks were rare ‘cause Mom liked to cook, and nothing went down smoother than a Betty Crocker snack.
Is the difference that we're giving in to the incessant begging, whining and pleading just to have peace? Are we participating in a permissive popularity contest or are we practicing the sort of ‘tough love’ your children will thank you for later in life? Observing my five grandkids grown up, I get the idea that a newborn spends about 50% of it time eating and then as they transition to solid foods, they develop food neophobia: the fear of new foods. The remainder of the day, they sleep, burp, and dutifully fill their diapers.
It is during this period, dietary habits change more than any other part of their tender lives. A perfect opportunity for parental units to educate their offspring about the earths’ wide variety of foods; their flavors, textures, as well as proper manners, and social propriety from their only other influence other than TV: mom and dad. Studies indicate that through parental role modeling, expectations, or attitudes, mom and dad influence young children's intake and awareness of nutritious foods. Parents, setting a good example by making alternative foods within arms reach, can positively affect their households’ collective state of health, one loving forkful at a time.
Is disease caused when man eats against his nature?
As our culture drifts away from the traditional lifestyles of our parents and grandparents, our penchant for shortcuts are glaringly evident in our diet. Shortcuts profoundly alter quality.
The friendly local media can impact food choices by promoting health education and awareness through "healthier" food choice education. However, there is some concern that media exposure such as some television commercials may contribute to higher fat, empty calorie, and food choices. People tell me that it’s difficult to eat healthy since groceries grocery store shelves moan from the weight of overly processed, nutritionally bankrupt, trans fat laden products. It’s getting easier.
May the love of your family be your motivation? Live your life purposely. Plan your family meals with fresh, healing ingredients that will nurture the healer within us all. Your family deserves the best. Fast food is the fast lane to obesity, diabetes, and heart disease.
Keep in mind, studies show that children will not willingly eat as adults, what they were not offered as children. Let us all contradict the fact that that strong, consistent parenting has become an oxymoron. It’s time to go back to the future.
Friday, 30 April 2010
Avoiding childhood obesity
Introduction
Children have high energy requirements because they are growing. A varied and nutritious diet is essential for their development. However, like adults, if they take in more energy in the form of food than they use up, the extra energy is stored in their bodies as fat.
It is estimated that up to 15% of children in the UK are overweight or obese.
It’s a serious problem
Children who are overweight tend to grow up into adults who are overweight. They therefore have a higher risk of developing serious health problems in later life, including heart attack and stroke, type 2 diabetes, bowel cancer, and high blood pressure. The risk of health problems increases the more overweight a person becomes.
Being overweight as a child can also cause psychological distress. Teasing about their appearance affects children’s confidence and self-esteem and can lead to isolation and depression.
The number of overweight and obese children in the UK has risen steadily over the past 20 years. This is now a major health concern.
Why are more children overweight?
Very few children become overweight because of an underlying medical problem. Children are more likely to be overweight if their parents are obese. But genetic factors are thought to be less significant than the fact that families tend to share eating and activity habits.
In other words, most children put on excess weight because their lifestyles include an unhealthy diet and a lack of physical activity.
It is certainly easier than ever before for children to become overweight. High- calorie foods, such as fast food and confectionery, are abundant, relatively cheap and heavily promoted specifically at children.
Exercise is no longer a regular part of everyone’s day – some children never walk or cycle to school, or play any kind of sport. And it is not unusual for children to spend hours in front of a television or computer. The National Diet and Nutrition Survey (2000) found that 40-69% of children over the age of six spend less than the recommended minimum of one hour a day doing moderate intensity physical activity.
What is a healthy weight for a child?
Parents may find it difficult to tell whether their child has temporary "puppy fat" or is genuinely overweight. In adults, a simple formula (the body mass index, or BMI) is used to work out whether a person is the right weight for their height.
However, BMI alone is not an appropriate measure for children - it has to be used alongside charts that take into account the child’s rate of growth, sex and age - and is best interpreted with the help of your GP, health visitor, practice nurse or dietician.
It is possible to measure the proportion of a child’s weight that is made up of fat. Generally speaking, a child’s weight is classed as obese when their body weight is more than 25% fat in boys and 32% in girls.
Maintaining a healthy weight
Expert advice is that most children who are overweight should not be encouraged to actually lose weight. Instead they are encouraged to maintain their weight, so they gradually "grow into it" as they get taller.
Children should never be put on a weight-loss diet without medical advice as this can affect their growth. Unregulated dieting – particularly in teenage girls – is thought to lead to the development of eating disorders. See the separate BUPA factsheets on Anorexia nervosa and Bulimia nervosa.
No drug treatment has been proven effective in the treatment of weight problems in children.
Helping children to achieve and maintain a healthy weight involves a threefold approach that encourages them to:
• eat a healthy, well-balanced diet
• make changes to eating habits
• reduce physical inactivity
The good news is that all the evidence shows that it is much easier to change a child’s eating and exercise habits than it is to alter an adult’s.
A healthy well-balanced diet
Parents concerned about their child’s weight should encourage a variety of fresh, nutritious foods in his or her diet.
• Starchy foods, which are rich in "complex carbohydrates", are bulky relative to the amount of calories they contain. This makes them filling and nutritious. Sources such as bread, potatoes, pasta, rice and chapatti should provide half the energy in a child’s diet.
• Instead of high-fat foods like chocolate, biscuits, cakes and crisps, try healthier alternatives such as fresh fruit, crusty bread or crackers.
• Try to grill or bake foods instead of frying. Burgers, fish fingers and sausages are just as tasty when grilled, but have a lower fat content. Oven chips are lower in fat than fried chips.
• Avoid fizzy drinks that are high in sugar. Substitute them with fresh juices diluted with water or sugar-free alternatives.
• A healthy breakfast of a low-sugar cereal (eg wholemeal wheat biscuits) with milk, plus a piece of fruit is a good start to the day.
• Instead of sweets, offer dried fruit or tinned fruit in natural juice. Frozen yoghurt is an alternative to ice cream. Bagels are an alternative to doughnuts.
Changes to eating habits
• Try to set a good example with your own eating habits.
• Provide meals and snacks at regular times to prevent "grazing" throughout the day.
• Don’t allow your children to eat while watching TV or doing homework.
• Make mealtimes an occasion by eating as a family group as often as possible.
• Encourage children to "listen to their tummies" and eat when they are hungry rather than out of habit.
• Teach children to chew food more slowly and savour the food. They will feel fuller more quickly and be less likely to overeat at mealtimes.
• Do not keep lots of high-fat, high-sugar snack foods in the house.
• Do not make outings for fast foods part of the weekly routine.
• Try to get children involved in preparing food as this will make them more aware of what they are eating.
• When children who need to improve their eating habits are old enough, it may help them to keep a food diary, recording what and when they eat. It’s important to be aware of snacking "danger times" and find strategies to divert attention away from food, or towards a healthier option.
Physical activity
Doctors recommend a gradual increase in physical activity, such as brisk walking, to at least an hour a day.
• Encourage walking to places such as school and the shops, rather than always jumping in the car.
• Suggest going to the park for a kick around with a football, or a game of rounders, cricket or frisbee.
• Visit a local leisure centre to investigate sports and team activities to get involved in.
• Make exercise into a treat by taking special trips to an adventure play park or an ice skating rink, for example. Involve the whole family in bike rides, swimming and in-line skating.
• When it is safe to do so, teach your child to ride a bike.
Reducing physical inactivity
"Physical inactivity" includes pastimes such as watching TV or playing computer games. These should be reduced to no more than two hours a day or an average of 14 hours a week.
Encourage children to be selective about what they watch, concentrate only on the programmes they really enjoy.
The emotional factors
Food can take on emotional significance when used to comfort or reward children.
• Do not use food to comfort a child – give attention, listening and hugs instead.
• Avoid using food as a reward as this can reinforce the idea of food as a source of comfort. Instead of having a fast-food meal to celebrate a good school report, for example, buy a gift, go to the cinema, or have a friend to stay overnight.
Prevention
• Studies show that breastfeeding a baby, even if only for a short period of time, may reduce the risk of obesity in later life.
• Parents who enjoy a healthy diet with plenty of fresh fruit and vegetables set a good example for their children. As children grow older they tend to stick to the eating pattern that has been established at home.
Children have high energy requirements because they are growing. A varied and nutritious diet is essential for their development. However, like adults, if they take in more energy in the form of food than they use up, the extra energy is stored in their bodies as fat.
It is estimated that up to 15% of children in the UK are overweight or obese.
It’s a serious problem
Children who are overweight tend to grow up into adults who are overweight. They therefore have a higher risk of developing serious health problems in later life, including heart attack and stroke, type 2 diabetes, bowel cancer, and high blood pressure. The risk of health problems increases the more overweight a person becomes.
Being overweight as a child can also cause psychological distress. Teasing about their appearance affects children’s confidence and self-esteem and can lead to isolation and depression.
The number of overweight and obese children in the UK has risen steadily over the past 20 years. This is now a major health concern.
Why are more children overweight?
Very few children become overweight because of an underlying medical problem. Children are more likely to be overweight if their parents are obese. But genetic factors are thought to be less significant than the fact that families tend to share eating and activity habits.
In other words, most children put on excess weight because their lifestyles include an unhealthy diet and a lack of physical activity.
It is certainly easier than ever before for children to become overweight. High- calorie foods, such as fast food and confectionery, are abundant, relatively cheap and heavily promoted specifically at children.
Exercise is no longer a regular part of everyone’s day – some children never walk or cycle to school, or play any kind of sport. And it is not unusual for children to spend hours in front of a television or computer. The National Diet and Nutrition Survey (2000) found that 40-69% of children over the age of six spend less than the recommended minimum of one hour a day doing moderate intensity physical activity.
What is a healthy weight for a child?
Parents may find it difficult to tell whether their child has temporary "puppy fat" or is genuinely overweight. In adults, a simple formula (the body mass index, or BMI) is used to work out whether a person is the right weight for their height.
However, BMI alone is not an appropriate measure for children - it has to be used alongside charts that take into account the child’s rate of growth, sex and age - and is best interpreted with the help of your GP, health visitor, practice nurse or dietician.
It is possible to measure the proportion of a child’s weight that is made up of fat. Generally speaking, a child’s weight is classed as obese when their body weight is more than 25% fat in boys and 32% in girls.
Maintaining a healthy weight
Expert advice is that most children who are overweight should not be encouraged to actually lose weight. Instead they are encouraged to maintain their weight, so they gradually "grow into it" as they get taller.
Children should never be put on a weight-loss diet without medical advice as this can affect their growth. Unregulated dieting – particularly in teenage girls – is thought to lead to the development of eating disorders. See the separate BUPA factsheets on Anorexia nervosa and Bulimia nervosa.
No drug treatment has been proven effective in the treatment of weight problems in children.
Helping children to achieve and maintain a healthy weight involves a threefold approach that encourages them to:
• eat a healthy, well-balanced diet
• make changes to eating habits
• reduce physical inactivity
The good news is that all the evidence shows that it is much easier to change a child’s eating and exercise habits than it is to alter an adult’s.
A healthy well-balanced diet
Parents concerned about their child’s weight should encourage a variety of fresh, nutritious foods in his or her diet.
• Starchy foods, which are rich in "complex carbohydrates", are bulky relative to the amount of calories they contain. This makes them filling and nutritious. Sources such as bread, potatoes, pasta, rice and chapatti should provide half the energy in a child’s diet.
• Instead of high-fat foods like chocolate, biscuits, cakes and crisps, try healthier alternatives such as fresh fruit, crusty bread or crackers.
• Try to grill or bake foods instead of frying. Burgers, fish fingers and sausages are just as tasty when grilled, but have a lower fat content. Oven chips are lower in fat than fried chips.
• Avoid fizzy drinks that are high in sugar. Substitute them with fresh juices diluted with water or sugar-free alternatives.
• A healthy breakfast of a low-sugar cereal (eg wholemeal wheat biscuits) with milk, plus a piece of fruit is a good start to the day.
• Instead of sweets, offer dried fruit or tinned fruit in natural juice. Frozen yoghurt is an alternative to ice cream. Bagels are an alternative to doughnuts.
Changes to eating habits
• Try to set a good example with your own eating habits.
• Provide meals and snacks at regular times to prevent "grazing" throughout the day.
• Don’t allow your children to eat while watching TV or doing homework.
• Make mealtimes an occasion by eating as a family group as often as possible.
• Encourage children to "listen to their tummies" and eat when they are hungry rather than out of habit.
• Teach children to chew food more slowly and savour the food. They will feel fuller more quickly and be less likely to overeat at mealtimes.
• Do not keep lots of high-fat, high-sugar snack foods in the house.
• Do not make outings for fast foods part of the weekly routine.
• Try to get children involved in preparing food as this will make them more aware of what they are eating.
• When children who need to improve their eating habits are old enough, it may help them to keep a food diary, recording what and when they eat. It’s important to be aware of snacking "danger times" and find strategies to divert attention away from food, or towards a healthier option.
Physical activity
Doctors recommend a gradual increase in physical activity, such as brisk walking, to at least an hour a day.
• Encourage walking to places such as school and the shops, rather than always jumping in the car.
• Suggest going to the park for a kick around with a football, or a game of rounders, cricket or frisbee.
• Visit a local leisure centre to investigate sports and team activities to get involved in.
• Make exercise into a treat by taking special trips to an adventure play park or an ice skating rink, for example. Involve the whole family in bike rides, swimming and in-line skating.
• When it is safe to do so, teach your child to ride a bike.
Reducing physical inactivity
"Physical inactivity" includes pastimes such as watching TV or playing computer games. These should be reduced to no more than two hours a day or an average of 14 hours a week.
Encourage children to be selective about what they watch, concentrate only on the programmes they really enjoy.
The emotional factors
Food can take on emotional significance when used to comfort or reward children.
• Do not use food to comfort a child – give attention, listening and hugs instead.
• Avoid using food as a reward as this can reinforce the idea of food as a source of comfort. Instead of having a fast-food meal to celebrate a good school report, for example, buy a gift, go to the cinema, or have a friend to stay overnight.
Prevention
• Studies show that breastfeeding a baby, even if only for a short period of time, may reduce the risk of obesity in later life.
• Parents who enjoy a healthy diet with plenty of fresh fruit and vegetables set a good example for their children. As children grow older they tend to stick to the eating pattern that has been established at home.
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