Obesity in adults and children is a significant health problem in the U.S.A. It leads to multiple chronic diseases, which shorten lives and decrease the ability to enjoy life. By preventing overweight and obesity in your children, you are helping to avoid a lifetime of potential misery. I will tell you about some steps you can take to keep your children at a normal weight, but first, a little background information.
In the past 20 years, the number of obese children between the ages of 6-11 years old has doubled, and in the teens, it has tripled! Almost 25 million children in the U.S. are overweight or obese (per the C.D.C.). Obesity rates in the general population have risen from 30.5% in 1999 – 2000 to 42.4% in 2018 – 2019.
Today, Americans eat 23% more calories per day than they did in 1970; this translates to over 400 calories per day in excess. One pound contains 3500 calories. If one eats 400 more calories than needed each day, this will translate to one pound weight gain every 8.75 days resulting in a 40 pound weight gain in 1 year. Even 100 extra calories per day can result in a 10-pound weight gain in one year.
How did we get to this point?
Over the years, there have been many social changes. Americans eat more often at restaurants and fast-food chains than in previous years. Restaurant serving sizes have doubled, and plate sizes have increased. The addition of the “supersized” meals became popular. In the mid-1970s, we saw an increase in sugar-laden foods, leading to a rise in calorie intake and increased fat storage in the body. If one reads food labels, it becomes evident that sugar is added to many foods that probably don’t even need additional sugar. Grocery stores carry more and more ready-prepared foods, and the buyer has no control over the number of fats, sugars, or artificial flavorings in them. Everywhere we go, we see people snacking and offering their children snacks. Some baby strollers even have cup holders.
So, what are we to do?
By becoming aware of the problem of our overweight/obese population, you can begin to think about solutions that would work for you and your family. Learn about what constitutes a healthy diet (not a fad diet), one based on a high intake of nutrient-rich foods, especially colorful vegetables, fruits, and whole grains. You can expose your children to a great variety of healthy foods to help them develop good eating habits early in life. Learn how to read food labels, so you choose healthful foods. Research some of the health problems that result from being overweight or obese so that you can further understand the potential impact on yourself and your loved ones. Some of the diseases related to obesity are heart disease, high blood pressure, diabetes, and cancer. As you educate yourself, you can develop strategies for your family to prevent excess weight gain and obesity or begin a weight-loss adventure (see my blog – “My Weight Loss Journey“).
There are some excellent YouTube videos about how to prepare high nutrient meals. One of the ones I recommend is by Anne and Jane Esselstyn. They are a funny mother-daughter pair in the kitchen.
In addition, several physicians are very informative and entertaining and have written extensively about healthful eating: Joel Fuhrman, MD, Caldwell Esselstyn, MD, Neal Barnard, MD, and Michael Greger, MD. Also, Rip Esselstyn, the non-physician son of Caldwell Esselstyn, worked at changing the diets of firefighters in Austin, Texas.
In the second portion of this blog, I will give you some ideas for improving your eating habits and those of your family. Good luck on your adventure to better health and normal weight!
FOOD TIPS: For Grade School Children
- It is best to pack lunches for children. Cafeteria lunches in many areas of the United State sare notoriously unhealthy.
- Avoid processed foods that add unnecessary calories and sugars without providing much in the way of nutrition. These could be twinkles, energy bars, sodas, fruit drinks, sports drinks, and so forth.
- Think about a four-part lunch: a vegetable, a fruit, a healthy protein (beans or soy-based, if possible), and something crunchy (try “Mary’s Gone Crackers,” but not potato chips or high-fat crackers).
- Processed meats, such as hot dogs, luncheon meats, ham, bologna, salami, chorizo, bacon, sausage, are classified by the World Health Organization as Class I Carcinogens (meaning they cause cancer), so they are best avoided.
- Cheese should also probably be avoided. Depending on the information source, a one-inch cube of cheese or a slice of cheese can have between 70 and 120 calories, with about 75% of these calories coming from unwanted saturated fats.
- When it comes to wraps, burritos, and tacos, use low-calorie, low fat, high fiber wraps/tortillas. They help create interesting lunches that can easily accommodate a variety of tastes and vegetables.
- Plan after-school snacks. Have them eat them at the table; this develops good eating habits in the children. Discourage eating in front of the TV, in the bedroom, or walking around the house.
- Already prepared and sliced fruits and vegetables can also be served at the table at mealtimes, increasing the likelihood that the family will eat these highly nutritious and high fiber foods.
Healthy after school snack ideas:
- Orange sections
- Sliced apples/pears
- Melon slices or cubes
- Sweet potatoes
- Pineapple chunks
- Berries
- Vegetable sticks with a low-calorie dip
- Small servings of unprocessed, unsalted nuts
