Many young people today are living large--and we're not talking about the size of their allowances or how many fancy cell phones and gamer bling they possess. Obesity rates have doubled since 1980 among children and have tripled for adolescents. Sedentary lifestyles, processed food, reliance on fast-food fare and out-of-control portion sizes are contributors to obesity and overweight, but these factors can be addressed through adopting healthy eating habits.
Sneak It In
Children and teens may groan at the prospect of cramming in five servings of fruits and vegetables per day, so parents need to get creative. Grate carrots and squash into spaghetti sauce or tomato sauce for pizza. Bake zucchini and banana nut bread using lower sugar applesauce in place of oil. Sneak celery, carrots, and mushrooms into the standard chili recipe. Toss in a few grapes, berries or diced pears into the salad bowl. Mash turnips or celery root into mashed potatoes.
No Skipping
Early school starting times and packed schedules often mean giving breakfast the short shrift. Children and adolescents need to eat breakfast every day and not get in the habit of consuming most of the day's calories in the latter part of the day. Breakfast does not have to be a hardship. Smear apple slices or bananas with peanut butter. Make steel-cut oatmeal in a slow cooker overnight and serve with low-fat milk, nuts and diced fresh fruit. Top whole grain cereal with berries. Whip up a fresh fruit smoothie with juice, milk or yogurt, frozen bananas and kid-favorite flavorings.
Lunch Munch
It's a no-brainer that children and young adults should consume whole grains, lean meats and poultry, eggs and dairy and an array of fruits and vegetables. You can make these choices both healthy and palatable to children by being mindful of preparation. Buy baked corn chips or vegetable chips containing sunflower or flax seeds and serve them with salsa for dipping. Add nuts to fruit salads or cut up fruit. Drizzle a little real butter or good quality olive oil over vegetables. Use sunflower or safflower oil and buy snack foods fried in these healthier oils.
Smart Snacking
Limit snacking and plan snacks rather than letting kids graze all hours of the day or night. Smart snacking choices include oven-baked fries instead of spuds cooked in oil and low-fat frozen yogurt, frozen fruit bars and smoothies. Cravings for salt can be assuaged with whole grain pretzels, baked chips and unbuttered popcorn sprinkled with Parmesan cheese. Low-fat cheese sticks and fruit constitute a protein and vitamin-packed nosh. Dollar menus make fast-food joints tempting and affordable, but junk food should not be a part of the daily diet.
Dinner Dynamics
Most importantly, work toward having the majority of dinners at home. Involve children and adolescents in meal preparation and in choosing fresh, whole foods for the evening meal. Restaurants, especially all-you-can-eat buffets and places famous for mammoth portions should be considered a rare, special occasion venue and not a way of life. Dependence on fast-food for dinner is another no-no, unless you restrict yourself mainly to the healthy choices portion of the menu. You can have pizza and wings and your child's health too by opting for baked wings over fried and selecting veggie toppings over high-fat processed meats and sausages.
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