Healthier Diet for Young Children Overweight and Obesity in Children Since 1980 the rates of obesity have doubled for children & tripled for teenagers. More than 15% of all children 6 to 9 years of age are overweight. Reasons for Increased Obesity Rates Increased availability of snack foods Increased sitting time TV Videogames Phone
Larger portions Eating out more Lack of physical activity How to change eating behavior Involve children in food preparation Making healthy substitutions Finding the right portion sizes Offering healthy snack choices Offering healthy meal choices Increasing activity for the child and the family Getting Kids Interested in Food and Meals Involve you child in the kitchen, In meal planning, and
grocery shopping. Grow a garden and allow your child to plant the seeds and attend to the plants as they grow. Set meal times To cut down on constant snacking grazing, eat meals around the kitchen or dining room table at set times. Give appropriate low calorie snacks between meals. Substitutions for Commonly Used Foods Instead of Butter, Margarine, or Cream Cheese
Use Light Butter, Light Margarine, or Light Cream Cheese Mayonnaise Low-fat or Fat Free Mayonnaise Frying Baking, Sauting or Grilling Whole Milk Skim or Low-fat Milk Cheese Low-fat and Reduced-fat Cheese Cookies Animal Crackers, Vanilla Wafers, and Graham Crackers Ice Cream Fruit Bars, Low-fat Frozen Yogurt, Fruit Juice Popsicles White Bread Whole-wheat bread
Soda, Punch, Fruit Drinks, or Sports Drinks Water and 100% Fruit Juice Sugared Cereal Whole-grain Cereal Candy Bars, Chocolate Dried Fruit, Fruit Cocktail, or Apple Sauces Meal Comparison Typical daily meals Omelet, sausage, biscuits, and juice. Bologna sandwich on white bread, soft drink and chips. Fried chicken, coleslaw and French fries. 2187 Calories, 131 grams of fat
Healthy daily meals Whole grain cereal, skim milk, juice. Turkey sandwich on whole wheat bread, baked chips and juice. Baked chicken, brown rice, steamed broccoli and unsweetened tea with lemon. 1480 Calories, 17.5 grams of fat The MyPyramid Using the Food Guide Pyramid The Pyramid Food Groups and Serving Sizes Food Group Servings
Example of Serving Size Recommended Bread, Cereal, Rice, and 6 servings 2 to 3 Tbsp of pasta, rice, macaroni, to Pasta Group slice of bread, 1 to 2 graham crackers Vegetable Group 3 servings 2 to 3 Tbsp of peas, corn, green beans, mashed potatoes, cup of lettuce Fruit Group 2 servings cup blueberries or raspberries, cup of 100% citrus juice (orange), medium orange, 4 to 6 medium strawberries, 1 medium tangerine, cup of watermelon pieces, of medium size apple/banana/peach/pear/ nectarine, 6 to 8 grapes, cup of cut-up fresh/
canned/cooked fruit Milk Group 2 servings 1/4 to 1/3 cup of nonfat or low-fat milk, yogurt, pudding made with milk, 1/2 to 1/3 ounce of cheese Meat Group 2 servings to ounce of meat, chicken, or fish Snacking Young children need more frequent meals than adults, and they need snacks between meals to support growth and development. When snacks are planned, the child will be more likely to have a healthier snack
Healthy Snack Ideas Low-fat Fruited Yogurt String Cheese Instant Pudding made with Non-fat Milk Frozen Fruit Bars Fresh Fruit (Peeled and Cut up) Fruit Juice Individual Servings
of Applesauce or Canned Fruit Raisins Dried Pineapple Rings Cut-up Vegetables with Low-fat Salad Dressing Baby Carrots Graham Crackers Pretzels Dry Cereal
Vanilla Wafers Animal Crackers Soft Pretzels Chicken Taco Half of a Grilled Cheese Sandwich Milk Healthy Breakfasts Cereals Made From Whole Grains Cheerios Wheat Chex Grape Nuts
Healthy Choice Toasted Brown Sugar Squares Just Right with Fruit and Nuts Kashi Raisin Squares Mini-Wheats Frosted Mini-Wheats (Reg. and Bite Size) Muesli Golden Wheat Nutri-Grain Almond-Raisin Nutri-Grain Almond Oatmeal Crisp Apple Cinnamon Oatmeal Crisp Raisin Oatmeal Crisp Oatmeal Squares Puffed Wheat Shredded Wheat Shredded Wheat and Bran Frosted Shredded Wheat (reg. and spoon size) Crispy n Raisins Wheaties All Bran or High Bran Cereals
100% Bran Bran Buds All-Bran Extra Fiber All-Bran Original All-Bran Bran Flakes Multi-Bran Chex Complete Wheat Bran Flakes Complete Oat Bran Flakes Fiber One Oat Bran Oat Bran Flakes Oat Bran Flakes with Raisins Organic Bran with Raisins Raisin Bran Raisin Bran Flakes Whole Grain Wheat Raisin Bran Raisin Bran Total Increasing Activity
Limit TV and videogame times. Provide equipment for outdoor activity: bikes, roller blades, balls, Frisbees and kites. Include the whole family when taking bike rides, outings to the park, beach and mountains. Arrange hiking trips. Include the children when taking the dog for a walk. Comprehensive Approach A healthy lifestyle for children includes an appropriate amount of healthy, unprocessed foods and drinks, adequate amount of physical activity and limiting screen time. Children should engage in at least 60 minutes of physical activity on most, preferably all days of the week. Set consistent patterns of being physically active and consume healthy foods as an example to
your child. Mission: To promote healthier lives through research and education in nutrition and preventive medicine. Authors: Beth Kalicki Heli Roy, PhD, RD The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimers and healthy aging Diet, exercise, weight loss and weight loss maintenance
Division of Education The research fostered in these areas can have a profound impact on living and on the prevention of common chronic diseases, Pennington Biomedical healthy such as heart disease, cancer, diabetes, hypertension and osteoporosis. Research Center The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to learn more, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
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