Focus on Family Health

Posted @ Jan. 03 2011 09:27AM by Ray - health-wellness

By Carol Ann Brannon, MS, RD, LD

The start of a new year is a perfect time to take stock of your pantry, tune up eating habits, and make a U-turn for better health.

Without question, obesity, especially in children, is increasing. Excess body fat increases the risk for chronic lifestyle-induced diseases. The number of children being diagnosed with type 2 diabetes, elevated cholesterol levels, and hypertension is staggering. Sadly, children and aging baby boomers are battling the same lifestyle-induced disease. The good news is that obesity, heart disease, and type 2 diabetes are largely preventable through diet and activity! Whether you are a family of one, two, three, or more you can take charge of your health!

Step 1: Turn Off the Screens (television, computer, video games)

According to the American Academy of Pediatrics (AAP), American children watch about four hours of TV daily. A direct correlation exists between hours spent watching TV and body weight. The AAP recommends “no screen time” for children under age 2 and to limit daily TV watching to 1 to 2 hours for older children.

Step 2: Parents Take Responsibility for What, Where and When to Eat

Parents are the gatekeepers of foods that enter the home. Menu and snack planning can be challenging, so check out these websites for help:

www.mealsmatter.org

www.womansday.com/Articles/Food/Month-of-Menus!.html

And, keep in mind these important tips to improve your family’s nutrition and eating habits:

Think colors and “real” foods (apples, bananas, grapes, carrots, nuts), rather than food products (fruit roll-ups, pop-tarts, 100-calorie cookie packages) as you navigate the grocery store aisles. Read food labels; avoid all foods containing trans fats and focus on fiber and whole grain foods. Make colorful foods available at every meal and snack. Remember for some children it may take 10 to 25 exposures to a food before they will eat it. Be persistent – remember the story of Dr. Seuss’s Green Eggs and Ham!
Purchase pre-prepared frozen meals from a “suppers to go” type shop or work with a registered dietitian to develop family-friendly menus and snacks that are easy, affordable, and meet your family’s nutritional needs.
Limit portions. Portion sizes, even the size of dinner plates, have increased significantly over the past 20 years. Switching from a 12.5" plate to a 10.5" plate will result in unconsciously serving 20 percent less food. A smaller plate suggests what's called a “smaller consumption norm," according to Brian Wansink, director of the Cornell University Food and Brand Lab. A larger plate or super-sized fast food meal does the reverse by suggesting a big portion is normal. Also, always portion out snacks and never eat straight from the package.
Limit beverages at home to water, skim or low-fat milk, and whole fruit/vegetable juice; however, restrict juice intake to six ounces or less per day. Most folks consume an excess of empty calories in beverages (soft drinks, juices, coffee beverages).
Eat breakfast. Breakfast is the most important meal of the day. Skipping meals leads to overeating later. If you fail to eat in the morning, you are running on little or no fuel. For example, if the last time you ate was 8 p.m. last night and then did not eat until noon today, that's sixteen hours without refueling! This forces your body’s metabolism (the rate at which you burn calories) to slow down. There is no rule stating that you must eat traditional breakfast foods; think outside the cereal box! It is more important to “break your overnight fast.”

Crazy schedules may mean that meals are eaten at less traditional times. Establish meal and snack times that work for your family.

Step 3: Get in Gear and Go!

Although families are busier than ever, busy does not always translate into physical activity. Adults and children need 30 to 60 minutes of physical activity most days of the week. Try these ideas for family fun: