The New York Times reported on August 13, 2010 about a group of doctors in Massachusetts who have started a "prescription produce" program. They are giving $1 coupons to low income families to use at local farmers' markets to encourage parents to purchase more fruits and vegetables for their children in an effort to fight childhood obesity. The Centers for Disease Control reports that childhood obesity has more than tripled in the last 30 years. Over 19 percent of children ages 6 to 11 were obese in 2008. A healthy, low-fat diet can help to prevent your child from becoming obese.
Recommendations
The American Heart Association, or AHA, has published dietary recommendations for children of all ages. It recommends that 10 year-old boys consume around 1,800 calories and 10 year-old girls consume 1,600 calories each day. The AHA also encourages children this age to limit their total fat intake to 25 to 35 percent of calories. This means boys should only eat between 450 to 630 calories from fat or 50 to 70 g total fat per day. Girls should limit their fat intake between 400 and 560 calories from fat or 44 to 62 g total fat per day.
Food Groups
Ten-year-old children are still growing and developing so a healthy diet is crucial at this age. Offering your child a variety of foods from all the food groups will help you to ensure he is getting the nutrients he needs. A 10-year-old needs about 3 cups of milk or dairy, 5 oz. of meat, 1.5 cups of fruit, 2 to 2.5 cups of vegetables and 5 to 6 oz. of grains each day.
Substitutions
There are many low-fat or fat free versions of common foods available, such as fat free mayonnaise, sour cream, salad dressings and peanut butter. Try different brands to find the ones your family will eat.
If your 10 year-old drinks whole milk, switch to 2 percent and then skim. You can mix the milks to make the transition smoother if you need to.
Mozzarella cheese is lower in fat than other cheeses, so it is a healthier choice.
Menu Ideas
Some low-fat breakfast suggestions are whole grain cereal with skim or low-fat milk, oatmeal with raisins and a dash of sugar, or a fruit smoothie made with fruit, non-fat yogurt and skim or low-fat milk.
A healthy low-fat lunch might include a turkey sandwich on whole wheat bread made with fat free mayonnaise and mustard with a piece of fruit and some baby carrots with low fat ranch dressing.
For dinner, try tacos made with lean ground beef, lettuce, tomatoes, low-fat cheese and salsa. Use warm corn tortillas instead of fried taco shells.
Low-Fat Snacks
Most 10-year-old children want and need one or two snacks during the day. Some low-fat options are light microwave popcorn, reduced fat whole grain crackers, non-fat yogurt and any fruit or vegetable. Make fat free dipping sauces using whipped topping and yogurt for dipping fruit and fat free ranch dressing for vegetables.
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