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Growing up Healthy: Combating Childhood Obesity


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Title: Growing up Healthy: Combating Childhood Obesity

Growing up Healthy Combating Childhood Obesity
Did you know?
  • 15 of American children are overweight.
  • Overweight adolescents have a 70 chance of
    becoming overweight or obese adults.
  • Childhood obesity can lead to pediatric
    hypertension, type 2 diabetes, coronary disease,
    stress on weight bearing joints, low self esteem.
  • 60 of children 5-10 years of age have at least
    one risk factor for cardiovascular disease.

Definition of overweight
  • Weight for Height (growth charts)
  • Body Mass Index for ages 2-20
  • Weight(lbs.)/Height(in.)/Height(in.)x703
  • This number is charted on a BMI chart for
  • 95th percentile or greater is overweight
  • 85th-95th percentile is at risk for overweight
  • 5th 85th percentile is normal weight
  • 5th percentile or less is underweight
  • BMI chart available at

Call for Action
  • If child has a high BMI
  • Dont single them out
  • The main goal is to grow into their weight
  • If weight loss is necessary, slow, gradual weight
    loss is desired.
  • No fad diets!

  • While genetics is a strong underlying factor, it
    is still just one factor.
  • A variety of unhealthy behaviors overrides
    genetic tendencies.
  • While genetics can provide a slow metabolism,
    exercise can help to overcome that.

Unhealthy Behaviors
  • Putting butter on everything
  • Eating mostly meat and potatoes-rarely with a
    vegetable, fruit and milk
  • Eating candy bars or chips as regular snacks
  • Pig out when you eat out
  • Eating or snacking in front of the TV or while
  • Reaching for food due to stress, boredom, anger,
    or just because its there
  • Drinking regular pop and other empty calorie
    beverages rather than milk or water.

Unhealthy Behaviors
  • Spending hours surfing the Internet
  • Choosing TV over outdoor activities
  • Considering exercise a chore
  • Parking the car near the front door of the mall
  • Taking the elevators instead of the stairs

Why is Obesity on the Rise?
  • Food selections
  • Food trends
  • Skipping breakfast
  • Decreased physical activity
  • Televisions influence

  • We spend more money on high fat, high calorie
    foods, and less on foods that will keep us

  • America has gotten out-of-control with portion
    sizes, and many lack self-control with eating.

  • Many children and their parents or caregivers
    live very sedentary lifestyles…the most exercise
    they get is clicking the remote button.

  • We do not hesitate to pay 3.19 for a bag of
    chips, but we refuse to spend that much on a
    bag of oranges.

  • We have larger and fancier kitchens, but we cook

  • We have pre-packaged foods, kitchen gadgets, and
    hundreds of cookbooks, but no time to cook.

  • We look to medicine to restore health, rather
    than to nutrition and healthy lifestyle to
    maintain our health.

  • We buy treadmills, exercise videos and gadgets
    but then complain about using them.

The Influence of a Parent or Caregiver
  • Children model their parents or caregivers
    behavior and eating patterns.
  • Treating the parents or caregivers and children
    is more effective than directly treating the
    obese child alone.
  • Parents or caregivers with poor nutrition and
    exercise habits cannot expect their children to
    eat healthy foods and exercise daily.

Childrens Nutrition Rights
  • Children have the right not to go hungry or
    endure deprivation of healthy foods.
  • Children have the right to choose among healthy
    foods available.
  • Children have the right to eat according to their
  • Children have the right to enjoy their favorite
    foods in moderation.

The influence of a parent or caregiver
  • It is tough for many parents or caregivers to
    be consistent.
  • For those parents or caregivers who did not have
    good parental role models themselves, the road
    ahead is even rockier.
  • It takes time to plan a healthy lifestyle.
  • It takes some monetary investment.
  • It takes sacrifice on the part of the parent or

Parents or Caregivers Responsibilities
  • Learn about good nutrition.
  • Grocery shop for healthy foods.
  • Create a food environment that doesnt trigger
    unnecessary eating.
  • Prepare food wisely.
  • Emphasize mealtimes and provide appropriate

Parents or Caregivers Responsibilities
  • Make mealtimes pleasant
  • Model good behaviors
  • Do not use food to reward or punish-food is
  • Be flexible and understanding
  • Provide 3 meals (and healthy snacks when
  • Provide a variety of foods try new foods
  • Parents need to be in agreement about the plan
    for healthy eating

The Parent or Caregiver Connection
  • Parents or caregivers need to be role models for
    how to eat healthfully and how to stay active.
  • When children see their parents or caregivers
    taking care of themselves, they tend to follow

Healthy Lifestyle Changes
  • Each of us can decide to make lifestyle changes
    that are healthy.
  • Women are often the leaders in their families in
    regard to the food choices that are made.
  • All parents or caregivers shape their familys
    health and nutrition behaviors.

A Family Approach to Improving Nutrition
  • Involve all family members, including parents,
    siblings, grandparents, and caregivers.
  • Try to educate those who care for the child,
    including day care providers, grandparents, and

Which came first… Inactivity or Obesity?
  • It doesnt matter if a sedentary lifestyle and
    poor nutrition habits came first, or if the child
    is inactive because of the obesity.
  • The solution is to get moving.

Fabulous Exercise Facts
  • When combined with a healthy diet, exercise is
    the most effective method of weight control.
  • Burns extra calories while a person is
  • Increases metabolism, even after exercising.
  • Builds muscle (maintains lean body mass) which
    burns calories more efficiently than fat.

Fabulous Exercise Facts
  • Exercise decreases body fat.
  • It improves physical fitness.
  • It takes ones mind off eating.
  • It may be easier to change a childs exercise
    habits than to change food habits.
  • Exercise decreases stress.
  • It increases self esteem.

Fabulous Exercise Facts
  • Exercise increases social contacts and improves
    social skills (organized sports).
  • Combats boredom.
  • Learning how to have fun with exercise helps to
    develop lifelong healthy habits.
  • It allows parents to spend time with their

The Fitness Connection
  • Society as a whole must undergo a profound change
    to address problems created by obesity and lack
    of activity.
  • It is not only about food, and it is not only
    about activity. Its about both eating healthful
    foods and being active.

The Fitness Connection
  • Exercise is essential because muscle is the
    biggest tissue in the body.
  • Most people should work toward being moderately
    active for at least 60 minutes each day.
  • Be more physically active by incorporating short
    bursts of activity into daily routines.

Parents or Caregivers Be a good example!
  • Use hand weights when reading or watching
  • Take the steps instead of the elevator.
  • Take 3 ten-minute walks each day.
  • Deliver mail at work in person.
  • Park at the far end of the parking lot.
  • Return your grocery cart into the inside of the
    store, or at least put it back where it belongs.
  • Buy a pedometer aim for 10,000 steps per day.

How parents or caregivers can encourage exercise
  • Limit TV, video games and computer time. (2 hours
    per day in the summer and 1 hour per day during
    school time).
  • Use physical activity as a reward (fun family
  • Include children in activities that parents
  • Let your child win sometimes.
  • Learn to enjoy exercise.
  • Include physical activity in a vacation.

How parents and caregivers discourage exercise
  • Allow endless TV, video games and computer time.
  • Reward a child with TV.
  • Use TV as a babysitter.
  • Spending sunny, cool afternoons indoors.
  • Make fun of exercise.
  • Plan vacations that involve mostly driving,
    eating and sitting.

How parents and caregivers discourage exercise
  • Exercise by yourself. Dont include the kids.
  • Make remarks about how you cannot fit exercise
    into your already busy schedule.
  • Complain about how tired and sweaty you are after
  • Complain that you arent seeing results fast
    enough, and then quit being active.

Dispelling exercise myths
  • Exercising makes you eat more.
  • No pain, No gain.
  • Its useless to exercise if you cannot do it for
    30 minutes at any time.
  • Some just arent meant to be athletic.
  • Jogging a mile burns more calories than walking a

Dispelling exercise myths
  • If you exercise, you can eat all you want.
  • You can reduce specific parts of your body by
    doing repetitions of exercises designed for those

Marys Family Portrait
  • TV in a prominent place in family room.
  • On the coffee table chips, dip, empty soda cans,
    open container of peanuts.
  • Candy bowl on kitchen table, clear glass jar full
    of chocolate chip cookies on the counter.
  • Unwashed veggies in refrigerator, no fruit.
  • Snack wrappers, soda cans, TV, and computer in
    her room.

Anns Family Portrait
  • Bicycles, roller-blades and tennis rackets near
    the front door.
  • TV in the corner, exercise bike pointed towards
    the screen.
  • Bowl of fruit on the kitchen table.
  • A container of washed veggies for snacks in the
  • Room is a mess, but cant find food wrappers and
    sweetened beverage containers.

Which environment may contribute to overweight
  • 1 Meals are served on time, everyone eats
    quickly, serving dishes are left on the table,
    conversation is not pleasant.
  • Rule You must clean your plate, no dessert if
    dinner not finished.

Which environment may contribute to over weight
  • 2 Dinner is never at the same time or place
    it may be a sandwich in front of the TV at 500
    pm, a regular meal at 700 pm or cereal at 830
    pm. Snacks are available before and after
    dinner. Family may/may not eat together.

  • 3 Dinner served between 600 and 700 pm.
    Family eats together, conversation is pleasant.
    Occasionally a special TV program is watched, but
    the TV is off 95 of the time. Parents ask
    children their opinions on a topic of discussion.
    Meal prep and clean-up is shared. One rule a
    new food has to be at least tasted. If a food is
    disliked, a child does not have to eat all of it.

What is in your grocery cart?
  • Did anyone plan the meals?
  • Do you fly by the seat of your pants when it
    comes to meal planning?
  • Did you come home with fruit and vegetables?
  • Which do you have more of… chips and cookies, or
    fruit and veggies?

Whos in the kitchen?
  • Do any of the children help with cooking?
  • Are you teaching children to cook healthy foods,
    with low fat ingredients?
  • Does the cook make meals out of necessity or
  • Is there an avid baker in the house?

Nutrition Balancing Acts
  • Balance is about allowing children to eat enough
    of their favorite foods to be happy, but control
    high fat, high calorie foods in order to affect
    their weight in a healthy way.

Nutrition Balancing Acts
  • Balance high fat foods with low fat foods.
  • Balance empty calories with good nutrition.
  • Balance calories in with calories out.

Breakfast Tips
  • Select nutritious breakfasts that can be prepared
    in five minutes or less such as
  • Instant oatmeal or cold cereal with skim milk and
  • Lowfat muffin and fruit smoothie.
  • Toaster waffle topped with yogurt and or fruit.
  • Granola cereal mixed into fruited yogurt.
  • Peanut butter on toast or bagel with skim milk.

Eating Out
  • Is it a treat occasionally, or a frequent last
    minute choice?
  • What type of restaurants are chosen?
  • Do you eat out on days and nights when you are
    rushed to get somewhere else?
  • Do you order Biggie portions?

Life in the fast lane
Life in the fast lane
Best Bites at Fast Food Restaurants
  • Grilled chicken sandwiches w/mayo on the side,
    and a salad with dressing drizzled, not dumped.
  • Small spaghetti with meat sauce
  • Lean sub sandwiches 6 inches
  • Frozen yogurt cones small
  • Chili
  • Small hamburger and small fry
  • Thin crust vegetable or cheese pizza
  • Chicken or beef taco

Healthy Snacks
  • Wise vending machine choices 100 fruit juices,
    low fat milk, fruit, pretzels, baked chips,
    peanuts, Rice Krispie Treats.
  • Grab and Go Snack ideas String cheese, grapes,
    fruit cups, raisins, pretzels, granola bar, fruit
    juice, flavored milk, cereal bar, fresh fruit,
    light popcorn, peanut butter and celery.

School Lunches
  • Of the 21 meals a child eats per week, only 5 are
    at school.
  • Children who do not participate in the school
    lunch program have a threefold increase in sugar
  • Look over the menu the night before and talk
    about healthy choices.
  • Pack a healthy lunch if they do not like the
  • Ask them what they are eating at school.
  • Ask if they are buying extras.

Label Reading
  • Serving size Is this how much you are going to
  • Calories Amount of calories for the serving
  • Fat Avoid saturated or trans fats. Realize that
    too much of even the healthy fat means too many

  • Childhood obesity is on the rise and can cause
    health and self-esteem problems in children.
  • The whole family needs to be involved in a
    healthy lifestyle.
  • Balancing food intake with activity will help
    promote a healthy weight.