Diet and nutrition play a vital role in determining a child's weight, health and well-being. With childhood obesity at epidemic levels in the United States, understanding the relationship between nutrition and obesity has become a crucial issue for parents and caregivers. By incorporating healthy eating habits into your family's everyday life, you can decrease the likelihood of childhood obesity and the diseases associated with it.
Prevalence of Obesity
Obesity is a steadily increasing problem among America's children, having more than doubled since 1980. According to the University of Michigan Health System, approximately 15 percent of all children are overweight, with nearly 25 percent of black and Hispanic children weighing too much.
Health Risks of Obesity
Among the health consequences of childhood obesity are an increased risk of developing heart disease, type 2 diabetes, sleep apnea and psychological problems such as low self-esteem and depression. What's more, overweight children are more likely to become obese adults, carrying these risks throughout the lifespan. The Centers for Disease Control and Prevention reports that approximately 112,000 deaths in the U.S. are caused by obesity-related conditions each year.
The Role of Diet
Along with exercise, diet has a direct effect on a child's body weight and general health. According to the National Institutes of Health, an imbalance between calories ingested and calories spent through physical activity increases a child's risk for becoming overweight, as does eating too many foods high in saturated and trans fats. For this reason, it is important to encourage regular physical activity while focusing on both the quality and quantity of food your child eats.
Nutrition Basics
Carbohydrates, proteins and fats serve as the building blocks of a healthy diet. Learning to distinguish healthy from unhealthy sources of these nutrients is the first step toward a healthier diet.
Vegetables, fruits and whole grain products are considered "good" carbohydrates, while refined carbs such as white sugar and white flour make up the "bad" group. Bad carbs--also known as simple carbohydrates--generally are high in empty calories, meaning they possess no real nutritional value and are likely to contribute to weight gain when consumed frequently.
Like carbohydrates, fats are an essential part of a healthy diet. Healthy fats include omega-3 and omega-9 fatty acids, also known as polyunsaturated and monounsaturated fats. These can be found in fish, flax seeds, olive oil and nuts such as almonds and walnuts. Saturated and trans fats are considered unhealthy and are abundant in most snack foods, pastries, fast foods and fried dishes.
Preventing Childhood Obesity
Incorporating healthy eating practices into your family's everyday life is the best way to improve nutrition and prevent obesity in children.
Read nutrition labels before making purchases, and avoid grocery shopping when hungry or distracted. Prepare balanced meals consisting of fresh fruits, vegetables, whole grains and lean meats, while paying special attention to portion sizes. Have healthy snacks on hand for convenient eating, and consider supplementing your child's diet with a multivitamin for kids. Most important, teach your children about the importance of proper nutrition and set a good example by incorporating healthy eating habits into your own life.
Member Comments