Childhood Obesity By Rachel Anderson

Childhood Obesity  Approximately 17% of American children aged 2-19 are obese.  That’s about 12.5 million kids.  The obesity rate since 1980 has almost tripled.

What causes Childhood Obesity? Obesity is caused by eating more calories than are burned off. It can be prevented by a healthy diet and an active lifestyle.

Other Factors  Some other factors contributing to childhood obesity include:  Genetics  Environment  Diseases and Medications  A sedentary lifestyle

Health Concerns  Children who are overweight or obese have a higher risk of developing many diseases and disorders, including:  Diabetes  Cancer  Coronary Heart Disease  Hypertension (high blood pressure)  High cholesterol  Stroke  Liver Disease  Gallbladder Disease  Sleep Apnea  Respiratory problems  Osteoarthritis  Gynecological problems

What is BMI?  BMI stands for Body Mass Index.  It is calculated from your height and weight.  It is a fairly reliable indicator of body fat, with athletes as the exception.

Understanding BMI  Children with the lowest and highest BMIs tend to have the greatest health risks.  Children have different BMI calculations than adults because body fat distribution differs at various ages.  For kids, use the “BMI Percentile Calculator for Children and Teens” at the American Dietetic Association website.

Healthy Eating  Children in America generally do not receive the proper nutrition needed for a healthy lifestyle.  Sugary drinks and fast food are major contributors to the growing number of obese children.

A Healthy Diet…  Is low in saturated fats, trans fats, cholesterol, sodium, and sugars.  Includes lean meats, poultry, fish, beans, eggs, and nuts.  Emphasizes fruits, vegetables, whole grains, and low-fat dairy.

Healthy Eating Tips  Know your fats- Most of the fats you eat should be monounsaturated and polyunsaturated fats.  Variety- Eating a variety of food from different food groups will get ensure that you get the nutrients you need.  Make calories count- Eat nutrient-rich foods.

The Nutrition Facts Panel  Calories and Fat- Watch out for foods high in fat and calories.  Percent Daily Values- These are the percentages based on a 2000-calorie diet. 5% or less is low, 20% or more is high.  Limit fat, sodium, and cholesterol.  Look for foods high in fiber, Vitamin A and C, calcium, and iron.

Popular Marketing Terms  “Natural-” contains no added colors, artificial flavors, or synthetic substances  “Whole”- not processed or refined, no added ingredients  “Organic”- made with no synthetic fertilizers, pesticides, bioengineering, or ionizing radiation; or, the animal was feed no antibiotics or growth hormones

A Healthy Start A healthy breakfast for children should include:  Protein  Lean meats, eggs, cheese, yogurt, peanut butter  Nutritious whole grains  Cereals, muffins, breads, waffles, pancakes, oatmeal  Fruits and Vegetables  Bananas, apples, veggie omelets

How to Make a Nutritious Meal  Fill half of your plate with fruits and vegetables.  Fill a quarter of the plate with whole grains.  Fill the remaining quarter with protein.  Low-fat milk and water are the healthiest choices for a beverage.

Smart Snacks  Fruits and Vegetables  Try a variety- dried, canned, frozen or fresh  Nuts or peanut butter  Popcorn  Whole-grain crackers  Pretzels  Yogurt  Trail mix

Tips for Picky Eaters  Let kids help plan and prepare meals; they’ll be more likely to try new foods.  Make sure it looks appealing- use bright colors and fun shapes.

Body Image  A positive body image can help prevent children from becoming obese.  Don’t obsess over weight- yours included.  Focus on health.  Try to encourage children to consume more nutrients.  Children should not be counting calories.

Physical Activity  Children should participate in at least an hour of physical activity a day.  This should be made up of…  Aerobic activities- running, walking, playing  Muscle strengthening activities- push-ups, gymnastics  Bone strengthening activities- jumping rope, running.

Ways to Get Moving  Swimming  Dancing, gymnastics, cheerleading  Sports  Organized play (hopscotch, dodge ball, frisbee)  Family activities (walking, biking, running)  Playing

Works Cited  Eatright.org  Cdc.gov  Kidshealth.org/teen/food_fitness/nutrition/ healthy_snacks