Childhood obesity is increasing at an alarming rate in the U.S. As a pediatrician and a parent of two boys, I find this epidemic alarming.
According to the Centers for Disease Control, obesity in children is defined as having a body mass index at or above 95 percent. Obesity is associated with significant health problems in children, such as:
• High blood pressure.
• High cholesterol.
• Type 2 diabetes.
• Asthma.
• Obstructive sleep apnea.
• Depression.
• Low self esteem.
These problems can continue into adulthood.
Children today are eating less fruit, vegetables and fiber. They are consuming too much fast food, soda, juice, sugar-sweetened sports drinks and cereals, cookies, crackers, chips, snack cakes/bars and treats.
However, healthy snacks are an important part of good nutrition for active children. Michelle Smith-Beckley, RD, CD, dietitian at Children’s Hospital of Wisconsin, recommends that snacks be provided to children only if there are going to be more than four hours between meals and the children are expressing hunger. Snack time should be used as a time to include foods children often do not get enough of: low-fat dairy, fruits and vegetables.
If your child participates in organized activities where snacks are offered, you can advocate for your children by talking to the adults involved. Talk about decisions regarding:
• When snacks are and are not appropriate.
• What types of snack and drink should be offered.
• If snacks will be skipped after the activity.
• If siblings should be offered the snack.
If your team decides to offer a snack, it should be about 100 to 200 calories per serving. Water is the best choice for children to rehydrate since sports drinks have added sugar.
As parents, we want to promote healthy eating patterns by offering nutritious snacks, role model healthy food choices and encourage moderation rather than over consumption. Promote regular physical activity, including unstructured play at home and in the community, and limit television/computer/video game time. YOU are your child’s role model so set a good example!
Barbara Calkins, MD, FAAP, is a pediatrician at Children’s Medical Group-Westbrook Pediatrics.
Healthy eating resources:
• Food guide pyramid
• SNACKS (Simple Nutrition Advice for Cool Kids)
• American Academy of Pediatrics
• www.eatright.org (Snacks for Kids)
Healthy snack suggestions for kids:
• Animal crackers (up to 15).
• Apple slices with peanut butter.
• Applesauce.
• Canned fruit cups (packed in own juice).
• Celery with peanut butter or low-fat cream cheese and raisins.
• Cheese slices, cubes or shapes.
• Cottage cheese and fruit.
• Dried fruit (1/4 cup).
• Fig Newton cookies (up to 2).
• Fresh fruit, such as apples, oranges, bananas, grapes, peaches, pears, melons or strawberries. Try sliced combinations or offer yogurt for dipping.
• Frozen fruit popsicle made with 100 percent fruit juice.
• Frozen yogurt bars.
• Fruit or vegetable juice (100 percent juices limited to 6 ounces a day).
• Fruit smoothies made with low fat yogurt and fresh/frozen fruit.
• Graham crackers.
• Granola or cereal bars (look for ones with at least 3 grams of dietary fiber).
• Half of a bagel with low fat cream cheese.
• Half sandwiches, such as peanut butter and jelly, ham or turkey, cheese or hummus.
• Hard boiled eggs.
• Jell-O with fruit.
• Low fat or fat free yogurt or yogurt drink.
• Low fat or non-fat white milk.
• Low fat popcorn.
• Low fat pudding.
• Low sugar, whole grain cereal with fresh fruit.
• Mozzarella cheese sticks (string cheese).
• Nuts (Note: possible choking hazard for kids younger than age 3).
• Pita triangles with hummus, cheese or peanut butter.
• Pretzels.
• Raw vegetables, such as baby carrots, celery sticks, cherry tomatoes, sweet peas, broccoli, cauliflower or cucumbers. Try plain or with low fat dressing for dipping.
• Whole grain mini waffles with fruit.
• Whole grain muffins or breads.
• Whole wheat crackers with cheese.