Here's an alarming stat: Data from the Centers for Disease Control and Prevention show that one out of every five children in the United States is obese, and the numbers are on the rise.
Children today are less active than before and eat more sugar and processed food. As a result they are becoming heavy and out of shape, and suffering from poor self-esteem and emotional disturbances.
They also are at high risk for cardiovascular disease, hypertension, dental caries and obesity-related cancers.
Poor nutrition in children can result in stunted growth, obesity, behavior disorders such as tantrums and hyperactivity, sluggishness, mood changes and difficulty in learning.
In fact, high blood cholesterol levels have been seen in children as young as 5 years old due to a poor diet rich in sugar and saturated fat.
We are not born with cravings for pizza, French fries and sodas. But these intensely flavored foods are appealing to children and they rapidly develop a preference for them when exposed. Peer pressure and television advertisements only add to the problem.
Good nutrition is critical for optimal brain development in toddlers. During these early years the brain is developing rapidly and cognitive skills such as attention and memory are forming. This requires nutrients that are lacking in today’s typical processed and sugary foods.
As parents it’s our job to provide wholesome nutritious foods for our children so they form healthy eating habits and develop into their full potential.
Reducing the sugar in our childrens' diets is one of the most important steps we can take.
The American Heart Association recommends children between the ages of 2 to 18 consume no more than six teaspoons (24 grams) of added sugar per day. They further advise children under the age of 2 not consume any added sugar at all.
To put that in perspective, one 20 ounce bottle of regular soda contains the equivalent of 16 teaspoons (64 grams) of sugar!
Information showing the added sugar content of foods is shown on the Nutrition Facts label. Make a habit of checking it out before you purchase foods.
Sugar-sweetened beverages contribute the majority of sugar in children’s diets. That includes not only soda, but fruit drinks, flavored milk (such as chocolate milk), lemonade, sweet tea, sports drinks and energy drinks.
When selecting foods and beverages, look for those that contain no more than 5 grams of added sugar per serving.
The key here is the word "added."
Some foods such as milk, yogurt, and fruit contain naturally occurring sugar. It’s only the added sugar we need to be concerned about.
One thing to be aware of is that even though 100% pure fruit juice doesn’t contain added sugar, it is a highly concentrated source of natural sugar, it is very high in calories and can cause cavities in children. Fresh whole fruit is a better choice.
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The best beverages for children are milk and water.
Milk substitutes such as almond milk, soy milk, rice milk, etc... aren’t as nutritious as real milk, but may be appropriate for children with milk allergies who can’t consume real milk products.
Breakfast cereals are another common source of added sugar. Again, inspect the food label and choose those than contain no more than 5 grams of sugar per serving. That equates to approximately one teaspoon.
You can encourage healthy eating habits in your children by being a good role model. What good does it do to tell your child to eat vegetables while you’re buying and snacking on chips and cookies?
Get your kids involved in the grocery shopping and cooking. Show them how to read food labels and give them choices of several healthy foods while shopping.
Keep a variety of wholesome snacks on hand and don’t make a habit of keeping soda, chips and cookies in the house.
Make popsicles at home by freezing fruit juice mixed with yogurt. Or make fruit kabobs with chunks of banana, berries, grapes and pineapple. Keep apple slices and peanut butter on hand for snacking.
Help your child develop a taste for healthy foods. Reward him or her for trying one new food each week. Make it appealing.
For example, if introducing broccoli, put a little cheese sauce over it, and insist on only one bite.
And don’t forget about the benefits of increasing physical activity.
Go bicycle riding, swimming, skating or hiking with your kids. Help them find activities they like by introducing them to a variety.
You’ll have happier and healthier children who’ll have the opportunity to grow into well-balanced adults!
Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at NutritionistOnCall@gmail.com
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