Tackling Childhood Obesity with Proper Nutrition
Per the Centers for Disease Control and Prevention (CDC) one in five U.S children and adolescents suffer from obesity. Obesity for children is defined by having a BMI at or above the 95th percentile for age and sex.
Complications of child hood obesity can include high blood pressure, high cholesterol, insulin resistance, diabetes, depression, joint pain, heart disease, bullying, social isolation, low self-esteem and the list goes on. Children who suffer from obesity are more likely to carry the condition over into adulthood.
Although poor diet is the main contributor to childhood obesity there are some other leading risk factors. This includes lack of exercise, family factors, psychological issues, socioeconomic factors, and certain medications.
As a registered dietitian, I help families tackle the nutrition aspect of healthy, growing children. It is important for children to build strong bones and a good diet and regular physical activity can lead to strong bones throughout their life. It is recommended that kids get at least 60 minutes of physical activity daily. It is also important that kids include all of the five food groups into their diet. I recommend making sure each meal includes at least three food groups and each snack includes at least two food groups.
Since kids tend to eat more frequently than adults, it is important to have healthy snacks available. Foods such as carrots or other raw vegetables, fruit, low fat yogurt, and air-popped popcorn provide healthy nutrients for growing bodies. I always encourage parents to lead by example. Kids will do what we do. If fruits and vegetables are important to us, they will be important to them. Remember to offer new foods multiple times. Research suggests it takes 8-15 times to reintroduce new foods before a child may accept and enjoy them. So don’t give up, multiple exposures are necessary!
Remember to take a family approach to healthy eating. Engage in family exercise and physical activities and choose non-food rewards when praising your child. Everyone has different nutritional needs based on age, gender, height, weight, and physical activity level so seek help from a Registered Dietitian for individualized support.
Try this healthy remake of a traditional kid’s favorite item!
Mac and Cheese
- 2 Cups whole wheat pasta
- 1-2 Tbs Skim milk
- 1-2Tbs low fat cottage cheese
- 1 laughing cow wedge
- 2 Tbs plain fat free Greek yogurt
Cook pasta per box directions. Blend last 4 ingredients until smooth. Pour over pasta and stir.
4 Servings
231 Calories, 43gm CHO, 5gm Fiber, 2gm Fat, 9gm Pro, 87mg Na
Author
Katie Horstmeyer, RD, LDN
Advanced Nutrition Care, LLC