Take Action NowWhat Parents Can Do to Keep Their Kids Healthy

– Child Obesity 2003-2006: – Age 2-19 yrs = 16.3%

– Child Overweight 2003-2006:– Age 2-19 yrs = 31.9%

• Body Mass Index is a measure of weight in relation to height

• BMI for age percentile shows your child’s weight compared to kids the same age and sex

• A BMI for age percentile of 65% means that the child’s weight is greater than 65% of other kids the same age and sex

• A single BMI-for-age calculation is not enough to evaluate long-term weight status because height and weight change with growth.

• Boy, age 9, 88 lbs, 4’6”» BMI = 21.2

– BMI for age is at the 94th percentile

94%94%

• Obesity =– BMI ≥ 95th percentile for age & sex– OR, BMI > 30

• Overweight =– BMI ≥ 85th but < 95th percentile

for age & sex

• Kids do NOT have an “ideal” body weight.

• In most cases, the goal is to reduce the rate of weight gain while allowing for normal growth and development.

• Type 2 Diabetes• High Blood Pressure• High Blood Cholesterol • Obstructive Sleep Apnea• Asthma• Poor self-esteem

• Type 2 Diabetes• High Blood Pressure• High Blood Cholesterol • Obstructive Sleep Apnea• Asthma• Poor self-esteem

• Almost 60% of overweight kids had at least one risk factor for heart disease;

• 25% of overweight kids had two or more risk factors for heart disease.

Kids who have these risk factors face a lifetime of health problems related to obesity.Kids who have these risk factors face a lifetime of health problems related to obesity.

• Screen time

• Portion sizes

• Sugary drinks

• Busy lifestyle/Fast Food

• Decreased activity

• Family history?

• No highly restrictive diets for children!

• Decrease calories in• Increase calories used up/burned

Age Activity Level

sedentary moderate active• 2-3: 1000 1000-1400 1000-1400

• 4-8 1200 1400-1600 1400-1800

• 9-13 1600 1600-2000 1800-2200

• 14-18 1800 2000 2400

Age Activity Level

sedentary moderate active• 2-3: 1000 1000-1400 1000-1400

• 4-8 1200 1400-1600 1400-1800

• 9-13 1600 1600-2000 1800-2200

• 14-18 1800 2000 2400

Age Activity Level

sedentary moderate active

• 2-3: 1000 1000-1400 1000-1400

• 4-8 1200 1400-1600 1600-2000

• 9-13 1800 1800-2200 2000-2600

• 14-18 2200 2400-2800 2800-3200

Age Activity Level

sedentary moderate active

• 2-3: 1000 1000-1400 1000-1400

• 4-8 1200 1400-1600 1600-2000

• 9-13 1800 1800-2200 2000-2600

• 14-18 2200 2400-2800 2800-3200

• Toaster Pastry• Soda• Chips

• Toaster pastry 200 calories

• Soda 240 calories

• Chips 230 calories

• What can we substitute for the:– Toaster pastry?– Soda?– Chips?

• whole wheat mini bagel (120) with light cream cheese (60)

• water--calorie-free!• pretzels (1 oz = 110 calories) and

grapes (1 svg = about 15 grapes = 50 cals)

• 670 cals vs. 340 cals

• non-nutritious, calorie-dense foods,

• and increase the more nutritious, lower calorie foods and beverages.

• Make your home a SAFE place to eat!

• Fruits & Veggies are Key!– Easy choices: baby carrots, bell

pepper strips, baby spinach, snack-size apples, red grapes, berries

• Remodel your kitchen with healthy choices!

• pretzels, nuts, whole grain cereal, whole grain crackers, light microwave popcorn, whole wheat pasta, brown rice, canned beans, canned tuna and salmon, canned fruit

• More simple changes…they all add up!

• Skim or 1% milk• Low fat or fat free cheese and yogurt• 100% whole wheat bread• Replace sugary cereals • Replace sugary drinks • Serve lean protein foods

• Food is not a battle• Offer many healthy choices – let

them determine which ones to eat• Fruits and non starchy veggies for

2nds• Water to drink

• Family meals are easier to prepare when you are prepared!

• Boneless, skinless chicken breast tenders

• Whole wheat pasta with sauce & veggies

• Lean deli meat sandwiches

• A healthy breakfast sets the “nutrition tone” for the day!

• Do you eat breakfast?

• What works best?

• If not, why not?

• Remember…low fat/fat free doesn’t equal calorie free!

• Kids need to be exposed to new foods 8-10 times before they accept or like them. Persistence pays off!

• Limit TV/screen time to 1 or 2 hours/day; no TV or computer in bedrooms

• Organized sports are not always that active

• Too many “activities” can mean a fast food lifestyle

• What is in the sports team snacks?

• Fruit and water are best bets

• Those who used the larger serving bowls and scoops for ice cream ate 53% more than those using smaller bowls and scoops

-- Am J Prev Med. 2006;31:240-243

“In general, mankind… eats twice as much as nature requires.” ~Benjamin Franklin

• Small plates, bowls, cups• Weigh and measure• Read labels!

• Overcome nutrition challenges away from home

• Whole grain bread• Lean meat• Fruit• Veggies• Skim milk (or yogurt

and water)

• Teach kids to chose healthy options

• Take healthy snacks• Take a pass and get a reward at

home

• On the bus--miniature chocolate bar• Reading game--wins starburst fruit chew• Lunch--you packed cookies (3 oreos)• Afternoon--kid’s birthday--frosted cupcake• Math tutor--2 packs of smarties• Lollipop at bank on way home from school• Afterschool--pre-packaged snack cake• After soccer--gatorade and teddy bear

graham cookies• Dessert--light ice cream (1 1/2 cp)

• Grand Total = 1,506 calories!

• Order the smallest portion• Share meals• Order baked and grilled, not fried• Take one serving of bread or chips

then give the basket back to the waiter

• Drink water or sugar-free beverages

• The program should include a physician, registered dietitian, exercise physiologist, and a psychologist.

• For more information see http://www.cdc.gov/HealthyYouth/obesity/

• Fruits and Veggies: More Matters– www.fruitsandveggiesmorematters.or

g

• Alliance for a Healthier Generation– www.healthiergeneration.org/

• MyPlate– www.choosemyplate.gov

Take Action NowWhat Parents Can Do to Keep Their Kids Healthy