Tuesday, June 22, 2010

10 Foods That May Cause Your Child to Gain Too Much Weight

Do you know which foods are most likely to cause your child to become overweight or obese? If not, then take a close look at the list below. Foods that are high in sugar and/or fat add huge amounts of excess calories, which could lead to unwanted weight gain. If your child eats too much of these foods, he or she may become overweight or obese. To prevent obesity, offer these foods only occasionally, and in small amounts. Remember, prevention is better than cure.

Here are the' 10 foods to look out for:
  1. Sodas and other sugar-sweetened beverages.
  2. Artificially flavored and colored juice drinks, punch or similar beverages
  3. Cakes
  4. Pies
  5. Cookies
  6. Candy
  7. Chips
  8. French fries
  9. Fried chicken
  10. Other fried foods and greasy sauces
If you need help adapting healthier eating habits for your child and the whole family, talk to a registered dietitian. Don't wait until it is too late.


About the Author
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in teaching, counseling, training, project development and writing. Dr. Carter earned her PhD in nutrition from the University of California, Berkeley and is currently President & CEO of CHANA Project, the Child Health and Nutrition Access Project. 

Copyright 2010 (c) Dorene E. Carter, PhD, RD. All rights reserved. Unauthorized copying or reprinting in any manner or form is strictly prohibited.


The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.  

Steps to Preventing Childhood Obesity

Childhood obesity is a major problem for millions of children and families in the United States. Simply put, obesity is the result of eating too much and not exercising enough. Usually, the foods that these children eat are high in calories and of poor nutritional quality.

What’s so troubling about childhood obesity is that it takes a toll on the lives of those affected – socially, psychologically and physically. Our children deserve better.

Certainly, no parent wants their child to experience lifelong health problems, particularly when they could be avoided. So, what can you do to keep your child from becoming overweight or obese?

Preventing childhood obesity starts with making the right choices.

Let's take a look at some things that you can to do to keep your child from becoming obese:
Rule #1. Learn what children need for good health. You can use the food guide pyramid, MyPyramid for Kids, to learn more about what to feed your child.
Rule # 2. Serve nutritious foods in the right portions.
Rule #3. Keep a variety of fruits, nuts, dairy and other nutrient-dense foods on hand for children to snack on.
Rule #4. Limit the amount of sodas and other high-calorie, low-nutrient foods that your child eats.
Rule #5. Read food labels to learn what is in the foods your child eats and shop accordingly. Avoid buying commercially packaged foods with large amounts of sugar, fat and sodium,
Rule #6. Get the whole family moving.

Keep in mind that it will take time for your child to develop the taste for more healthful foods. Be patient, but don’t give up.


Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.
The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.  


Saturday, June 19, 2010

What Parents Need to Know About Sodas and Childhood Obesity

Sadly, sodas and other sugary drinks have become the beverage of choice among America's children, as indicated in a USDA report. This report, based on the National Health and Nutrition Examination Survey (NHANES) 1988-94, shows that the daily soft drink intake of children between the ages of 14 and 18 was almost 4 times more than milk intake (0.7 servings of milk versus 2.7 servings of soda). Younger children were also consuming more soft drink than milk. 

And in a study reported by Harvard University School of Public Health (February 2001), soft drinks were listed as the leading source of added sugars in the diet of children. Researchers also found that the odds of becoming obese increased 1.6 times for each additional can or glass of sugar-sweetened soda that kids drank.

There is compelling evidence to show that children who drink large amounts of soda daily are prone to become overweight or obese. That is why it is important for you to pay attention to what your child is drinking and take steps to reduce his or her intake of sodas and other sugar-sweetened beverages to less than one serving per day - down to zero. Offer more milk, water and a limited amount of 100% fruit juice instead.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.


The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention. 


Feed Your Child Right: Wholesome and Nutritious Fluids for Kids

If you are the parent of a young child, chances are you are constantly struggling with the question of what to feed your child. One reason for this struggle is the powerful influence of television in molding children's eating behaviors, as I mentioned in a previous blog. In fact, just yesterday, a student in one of my nutrition workshops mentioned that his parents bought a commercial drink instead of sodas because that drink was advertised on TV as being better than soda. 
Don't fall for such empty arguments. A sugar-sweetened drink that is made from artificial coloring and artificial flavors, even if it contains a little less calories, does nothing for your child's health and may contribute to unhealthy weight gain the same way soda does.
Your child deserves the chance for a healthy future and you can help to make that happen by offering water and nutritious, succulent fruits or real fruit juice instead of cheap sodas and artificial drinks. 
It may take some time to wean your child off of the sugary drinks he has gotten used to, but it can be done. Here are a few helpful suggestions to get your child on the right track:
  • Encourage your child to drink a cool glass of water when he is thirsty
  • Buy real (100%) fruit juice instead artificially flavored and colored drinks
  • Look out for words like punch and juice drink on food labels, as these words suggest that the drink contains little or no real fruit juice
  • Limit the amount of fruit juice to about 1 cup per day, since the amount of sugar in these drinks could be as high as other drinks
  • Offer your child a serving of succulent fruits like watermelon, pineapple, strawberries, cantaloupe, honeydew melon and mango as an alternative to fruit juice.
  • Don't overlook the value of milk as a nutritious beverage that not only helps to meet your child's fluid needs but can help to meet your child's need for protein, vitamins and minerals as well.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.

The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention. 

Thursday, June 17, 2010

Healthy Snacks for Kids

Children have small stomachs and need to eat small meals and snacks in order get the nutrients they need for healthy growth. Snacks allow children to get the extra vitamins and minerals, as well as protein and fiber that they need daily to protect their health. Snacks should be planned to include a variety of wholesome and nutritious foods to supply the additional energy and nutrients that children need. Here are a few helpful suggestions for planning healthy snacks.

  1. Small pieces of fruits
  2. Small pieces of vegetables
  3. Yogurt, milk and cheese
  4. Soy milk
  5. Whole wheat bread
  6. Whole wheat crackers
  7. Peanut butter
  8. Small amounts of fruit juice
You will want to avoid offering snacks that are high in calories, added sugars, fat and salt. The following foods are high in calories and should be limited or avoided completely when considering snacks for children:
  1. Sodas
  2. Other sweetened drinks
  3. Cakes
  4. Cookies
  5. Candy
  6. French fries
Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.

The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.

Preventing Childhood Obesity: Tips for Parents

The food and beverage industry spends billions of dollars advertising high-calorie, low-nutrient food to young children in the United States. As a result of these powerful marketing schemes, millions of America's children, our most vulnerable,  are facing a lifetime of obesity and potentially fatal chronic diseases, including diabetes, high blood pressure and heart disease.

America's children deserve better. Every child deserves the chance to grow up to become healthy, happy and productive adults. But unfortunately, too many are being robbed of this chance.  In fact, the Institute of Medicine, an arm of the U. S. Centers for Disease Control (CDC), predicts that one in three children born in 2000 will develop diabetes at some point during their lifetime. This is an unacceptable fate to lay before our children.

So, what can you as a parent do to prevent this tragic future?

You can start by limiting the amount of soft drinks, hamburgers, nuggets and other high-calorie foods your child consumes. That means keeping them out of the home and shopping for more nutritious alternatives. Keep lots of water, fresh fruits, vegetables, nuts and seeds around to satisfy your child's hunger. Milk, cheese and yogurt are also healthy options.

Keep in mind that your child is looking to you for guidance. Take charge and refuse to let your child to be victimized by the profit-driven food industry. Your child will be better for it.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.


The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.