Preventing childhood obesity is a concern of many parents as the workweek gets longer, children are eating more fast food than ever and they are becoming less active and spending more time in front of the computer than outside being physically active. These familiar scenarios play out in millions of homes across the country and are having a negative and direct result on our children’s health. Statistics show that between 16-19% of our youth between the ages of 6 and 19 years old are overweight. These numbers are directly related to more serious adult conditions like diabetes, cardiovascular disease, stroke and other complications that can be life threatening as they age.
Prevention begins at home. By modeling good eating habits, providing nutritious options and monitoring how much your child is eating you can play an important role in shaping their future and ensuring a healthy adulthood. Below are some tips that you can begin today.
1. Provide an opportunity for your child to plan their weekly lunch menu with you. Children show more interest in a project if they play an active role. Make a menu, shop for the items and provide them with the tools to pick from each food group to make healthy choices. You can pre-pick certain foods and divide them into lists. For example, each column includes items from the list of sandwiches/wraps, vegetables, fruits, healthy snacks, beverages etc. Then they can pick one item from each list and make up a balanced meal.
2. Choose healthy foods. For breads choose whole grain or whole-wheat choices. Alternate between bread, tortillas and pita bread. Provide low-fat condiments such as mustard, low-fat mayonnaise, BBQ sauce and low calorie dressings. Choose fresh fruit and vegetables versus canned alternatives that are full of sugar and salts. Provide lean low sodium lunchmeats, tuna or fresh chicken for quick salads. If you include snack items choose pretzels, baked chips, carrots/celery, baked pita chips, whole grain crackers and low-fat cheese. These should replace cookies, cakes and high calorie processed foods. Yogurt, hummus and peanut butter are filled with nutrition and provide alternatives for other high calorie options with little nutritional value. It is always a good idea to make your own snack items so you know exactly what is going into each bite. Your children might even enjoy making a healthy choice to include in their lunch and share with their friends!
3. If you choose juice, make sure it is 100% juice. Some of them can contain only 10% juice and the rest of it is sugar. Low-fat milk and water are some of the best choices for children.
4. Make lunch fun! They can decorate their lunch bag with stickers, draw on their lunch containers with permanent markers and have a special cup they use decorated with a special theme or fictional character.
By making the experience fun and including your children in the process they will learn how to make healthy choices and know that when they are not with you they can choose the right foods that are going to provide them with the proper nutrition they need as they grow. Providing a healthy eating plan for your child is one of the best things you can do for them and you’ll be surprised how much the whole family will benefit!
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