HEALTHY LIFESTYLES AINT DIFFICULT

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HEALTHY LIFESTYLES AINT DIFFICULT

• Rachel Holding (nee McKeown)
• Accredited Practising Dietitian
• Diabetes Educator

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The Problem
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Facts and Research

• 56 of Australian adults are overweight 18
  obese
• 16 boys and 18 girls overweight
• 5 children are obese
• Thus, 1/4 Australian children are overweight
• From 1985-1995 prevalence of overweight children
  has doubled, obesity has quadrupled
• Kids now weigh an average 25 more than their
  parents did at the same age.

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What is Overweight?

• Being too heavy for age and height when compared
  to growth chart.
• BMI on childrens growth chart being out of
  range.
• More risk factors are associated with abdominal
  obesity. Children more likely to carry weight
  around their torso.

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Why?

• Changes in family structure and work patterns -
  less time, fewer supports.
• Increasing use of motor vehicles.
• Safety issues prevent children playing outside
  and instead have sedentary hobbies (TV, video,
  games, computers)
• Move away from traditional foods and eating
  patterns
• Calorie dense convenience foods

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The Consequences

• Short term
• Joint and bone complications
• Difficultly sleeping
• Gall bladder disease
• Polycystic Ovarian Syndrome
• Type 2 Diabetes
• High cholesterol and Blood Pressure
• Low self esteem, poor attention in class, social
  problems

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The Consequences

• Long Term
• Much greater risk of adult obesity
• an obese 5 yr old has 8 times the risk of adult
  obesity
• Diabetes complications and Heart disease.
• Arthritis and Osteoporosis
• Social, educational and economic problems
• Infertility

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Type 2 Diabetes

• Used to be Adult only / Late Onset
• More than 500 children in Australia have T2
  Diabetes.
• Half of all people with T2 Diabetes, do not know
  they have it.
• There are no symptoms of T2Diabetes.
• High sugar levels damage blood vessels and nerves.

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What is Diabetes?

• High levels of glucose in the blood.
• Glucose comes from digestion of carbohydrates.
• Insulin is the hormone that takes glucose from
  the blood to body cells.
• Not enough or ineffective insulin.

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Type 2 Diabetes

• Starts with Insulin Resistance (caused by body
  fat around abdominal organs)
• Extra body weight (especially around the waist)
  prevents Insulin from working properly.
• Sugar gets stuck in the blood stream high
  blood glucose level T2 Diabetes.
• Progressive disease, gets worse over time.

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Research on Childrens Intake

• Predictors of weight gain in children
• Low fruit and vegetable intake
• High sweetened drink intake
• 30-40 of children have no fruit or vegetable
  intake.
• 35 children have daily sweetened drinks
• Traditional party foods have become every day
  foods.

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Dietary Recommendations

• A balanced, varied diet for the whole family
• Less energy dense foods low fat, low sugar and
  low salt.
• Smaller portions
• Avoid using food as a reward
• Healthy snacks (eg fruit)
• Low calorie drinks (preferably water or milk)

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Dietary Recommendations

• Wholemeal/wholegrain breads and cereals
• 1-2 Fruit and 3-5 Vegetables per day
• 3 Serves Low fat dairy per day
• Children can have low fat from aged 2 years
• 50-100g lean meat/chicken/fish daily
• Size of childs palm
• No more than 2 high calorie treats on any one
  day.

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Treat Serves

• 1 Treat
• 30g crisps
• 1 Fruit Bar or Muesli Bar
• 25g chocolate / 8 jelly lollies
• 2 sweet biscuits (small pack Tiny Teddies)
• 30g shapes
• 1 small piece cake
• 1 Tablespoon Nutella, honey, jam, sugar or Milo

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More Treats

• 2 scoops ice cream 1 treat serve
• 1 can soft drink 1 treat serve
• 2 glasses cordial 1 treat serve
• 1 Pastry or Meat Pie 3 treat serves
• 1 slice pizza 2 treat serves
• 1 takeaway meal ALL TREAT SERVES FOR THE WHOLE
  WEEK.

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What can we do?

• Focus on healthy eating.
• Be as active as possible.
• Dont focus on weight loss (kilograms).
• Aim for weight maintenance and decrease waist
  circumference.
• Improved self-esteem, fitness and prevention of
  complications.

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Why Worry at School?

• Almost half of meals consumed at school.
• Most hours of daylight at school.
• May be only chance for some kids to be active.
• Learning by watching and doing
• Fruit, vegetables and water encouraged at school.
• School staff as Role Models.
• Whole of school intervention.
• Peer Support everyone doing the same.
• Offer rewards / incentives (not food rewards)

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Whats in a Lunchbox?

• Half of daily nutrition needs
• 1 piece of fruit
• 2-3 serves vegetables
• 1-2 serves low fat dairy
• 1-2 serves wholegrain breads/cereals
• ½ serve protein (meat/chicken/fish etc)
• 0-1 TREAT FOOD
• WATER

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Healthy Snack Foods

• Reading food labels
• Less than 10g fat per 100g
• Less than 10g sugar per 100g
• Less than 400mg sodium per 100g
• Low fat cracker biscuits, dried fruit, cut up
  veges, yoghurt, cheese, pretzels, baked beans,
  popcorn, bread, fruit bread, homemade low fat
  muffin / cake.

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The Classroom

• Healthy eating displays
• Fruit and Vegetable platters
• Fruit and Vegetable craft activities
• Kids cook books to read
• Outdoor activities and sports
• Preparing food and cooking
• Hosting fruit and vege events
• Corn on the Cob Day, New Recipe Day, Try
  Something New Day.

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The Classroom

• Eat together as a family.
• Rewards for Healthy Lunchboxes or reports of
  healthy dinner last night.
• No Lollies or Sweets jars DO NOT USE FOOD AS
  REWARDS.
• Stickers, pencils, stamps, books, points toward a
  bigger reward.
• Local Dietitian visits to promote healthy eating
  and provide recipes, new ideas, and host
  school/parent events

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Encouraging Parents

• Policy for Lunchbox content.
• Teach kids healthy food guidelines and reward for
  healthy lunchbox.
• Reward for reported healthy breakfast and dinner
  - this may enable kids to pressure Mum and Dad
  for healthy foods at home.
• Provide recipes for healthy meals and snacks /
  lists of approved foods.

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Tips for Parents

• Accepting a new food can take up to 20 times!
• Include children in meal planning and
  preparation.
• Dont offer food as a reward.
• Offer a variety of foods (not just the ones you
  like)
• Children learn by watching.
• Give small servings, allow children to ask for
  more.
• Make food fun, colourful and animated.
• Dont buy temptations, whole family eat the same.

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More Ideas

• Recipes and foods containing fruit and vegetables
• Fruit Smoothies
• Carrot and Zucchini cake / Muffins
• Fruit Muffins / Cake / Biscuits
• Ham and vegetable slice / quiche
• Fruit and Vegetables with cheese to dip
• 100 fruit spreads/jams
• Grated vegetables can go in any recipe!

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For Info and Ideas

• www.gofor2and5.com.au
• www.fruitandvegweek.wa.gov.au
• www.dairyaustralia.com.au
• www.sanitarium.com.au
• www.heartfoundation.com.au
• www.nestle.com.au
• www.naturalkitchenstrategies.com.au

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School Canteen Approved Foods

• School Canteen Association
• www.waschoolcanteens.org.au
• www.nestlefoodservices.com.au

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GOOD LUCK

• If you have any questions or need some more
  ideas..
• If I can help in any way..
• Please contact me
• Rachel Holding, Dietitian
• Phone [phone]
• Email rachdiet_at_bigpond.net.au