Combatting Childhood Obesity With Nutrition

by Danielle Devenie, C.N.C.

Today in America, obesity has become an epidemic with as many as one-third of the general population labeled as clinically obese.  According to the CDC, childhood obesity in the U.S. had more than tripled in the past 30 years, and this growing trend is increasing the risk of our youth developing hypertension, respiratory ailments, high cholesterol, orthpaedic problems, depression and Type II diabetes.  The hospital costs associated with childhood obesity went from $35 million in 1979-1981 to over $127 million during 1997-1999.

Understanding the causes of childhood obesity can provide opportunities to focus resources, interventions, education and research in directions that would be most beneficial in addressing the problem. Statistics show that overweight adolescents have a 70% chance of becoming overweight or obese adults, and this risk increases to 80% if one or more parents is obese. 

Obviously genetics and family environment are huge factors in the behaviors of excessive caloric consumption and sedentary lifestyle, but the outcome can be changed since children and adolescents learn by example.  Good habits like healthy eating and exercise must begin at home and school.

As a nutritional consultant, I am often asked by parents for ways to get their kids to eat healthier.  The key is to find foods that children and adolescents will recognize as well as enjoy, and sometimes you have to get creative.  A common recommendation I give is tweaking a classic PB&J sandwich by substituting with whole grain & sprout bread (such as Food for Life's Ezekiel or Genesis brands), homemade or commercial brand natural peanut butter, and any organic, all-fruit spread.  This provides 2 servings of whole grains with fiber, 1 serving of protein, and 1 serving of fruit, while minimizing the amount of added sugars and unhealthy fats.  An alternative to sodium- and nitrate-heavy lunch meats is making a sandwich using Tofurkey - just remember to use mustard or an olive oil spread instead of fatty mayo.  For snacks, try an organic dill pickle in place of salt & vinegar potato chips, try sliced fruits with yogurt dip in place of a cookie, and try celery sticks with almond butter squeezable spread in place of peanut butter filled crackers/cookies.  Find which fruits your kids like best and make a fruit salad - the taste and colors will delight their senses!  These are easy ways to sneak in the USDA recommended servings of fruits and veggies.

Aside from foods, it is equally important to watch what your kids are drinking too.  To keep kids hydrated throughout the day, filtered water is best.  If necessary, add a citrus slice or other fruit for added flavor, or opt for bottled waters that are flavored naturally, but with no added sugars or artificial sweeteners.  When only juice will do, look for organic brands with no artificial colors or flavors.  Also, soy, rice, almond or hemp milk are available in flavors like chocolate and vanilla and can often be found in single serve boxes which are great for packing with a lunch (Silk brand chocolate soy milk tastes surprisingly close to chocolate cow's milk).  Stay away from sodas and "-ade/-aid" soft drinks as these are simply empty calories and can often contribute to dehydration.

The most important thing to remember is to involve your kids in the process.  Read labels together and teach them how to compare calories per serving, saturated fat and sodium content, then give them 2 or 3 healthy options and let them pick one.  Allowing them to have some control in what they eat will help them practice making good choices and feel a part of the healthy eating process.