Healthy Kids... For Life!

Happy and healthy!

Australia's children are getting bigger by the generation. The obesity epidemic that is sweeping our nation is a worrying trend - but what can be done about it? A lot actually!

Children need special care to make sure that they get the right balance of food, physical activity and play. But it's not so easy these days. Juggling busy schedules, hectic work places, exercise routines and social occasions can be difficult, and grabbing a convenience meal or takeaways can seem like the only option.

However, there are some easy ways to help your child stay healthy. Read on to find out more.

Read more :

• A chance at a healthy life
• What should children eat?
• Practical ideas for meal times

A chance at a healthy life

The obesity rate among children has more than tripled over the last 20 years - mainly due to poor diet and a lack of exercise. If you're wondering why it's important to make sure your child eats a balanced diet and gets enough physical activity, consider these facts.

Children, aged 8 to 15 years old, who are in the upper half of the normal weight range are more likely than their leaner peers to become overweight or obese as young adults. This study, published in the Obesity Research journal, isn't talking about those kids who are overweight as a child, but those who are simply at the higher end of the normal weight range.

Another study found that children who watched television for more than two hours per day were more likely to suffer serious health problems as young adults, such as obesity and high cholesterol levels, and may be more likely to develop harmful habits, such as taking up cigarette smoking. Children who watched less than one hour of television per day were considerably healthier.

Increasing reports of type 2 diabetes and high blood pressure in children aged eight to 17 is another worrying trend. High blood pressure can lead to heart disease and stroke, not something anyone would wish on their child.

With the ever rising medical costs to cope with obesity-related health problems, both our country's and our children's futures are at stake.

What should children eat?

A balanced diet should include plenty of fresh fruit

A balanced diet is vital for supplying all the nutrients that growing children need. Nutrition Australia recommends the following guidelines for children and adolescents:

• Eat plenty of vegetables, legumes and fruits
• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
• Include lean meat, fish, poultry and/or alternatives
• Include milks, yoghurts, cheese and/or alternatives
  Note: Reduced-fat milks are not suitable for young children under 2 years, because of their high energy needs, but reduced-fat varieties should be encouraged for older children and adolescents
• Choose water as a drink
  Note: Alcohol is not recommended for children

Care should be taken to:

• Limit saturated fat and moderate total fat intake
  Note: Low-fat diets are not suitable for infants
• Choose foods low in salt
• Consume only moderate amounts of sugars and foods containing added sugars

Both children and teens also need lots of physical activity - at least 60 minutes each day. This doesn't mean you need to send your six-year-old out for morning laps of the school oval, but you should encourage them to play actively and you may need to monitor how much time they spend participating in passive activities (such as playing computer games or watching television).

Practical ideas for meal times

Eating a healthy breakfast is the best way to start the day

You're probably thinking that this advice is all well and good, but in reality you feel like you barely have time to grab dinner from the nearest drive-through, let alone prepare a well-balanced meal.

Helping your children grow up healthily is not about being a super-mum or dad, it's about helping your children develop a healthy attitude towards food and activity. You don't want your four-year-old dieting, you just want them to have a great start at life.

Here are some practical ideas you can try:

• Have family meal times
  Serve meals (whether home-cooked or takeaways) at the table and have the whole family eat together. If this isn't possible every night because of differing routines, aim for at least three nights per week. Eating at the table helps everyone focus on whether they have eaten enough to feel full, whereas eating in front of the television or while engaged in other activities can lead to mindless overeating.
  
  
• Make breakfast non-negotiable
  Starting the day with a nutritious breakfast is important. Studies have shown that breakfast eaters do better at school and have less trouble concentrating. Don't limit the options to a bowl of cereal and a piece of fruit; your child might prefer eggs on toast, an omelette, a bowl of vegetable soup (with beans for protein) or fruit salad and yoghurt. As long as it's nutritious, high in fibre and low in sugar, it's a good way to start the day.
  
  
• Don't force children to clean their plates
  Doing so teaches children to ignore their feelings of fullness. Serve child-sized portions and allow them to ask for more if they're still hungry. Teach them about feeling full - examples like "This soup is delicious, but I am full, so I will stop eating now" help reinforce that it's okay to not finish everything if you are already satisfied.
  
  
• Don't bribe or reward children with food
  Avoid making dessert the prize for eating their vegetables. This method of rewarding encourages overeating and makes dessert seem like something "better" than the rest of the meal. It's also easy to slip into habits like "If you're good, you can have an ice cream". Food is not for negotiating with, it's for nourishing us and providing the nutrients we need.
  
  
• Don't use food as a way of showing love
  When you want to show love, give your child a hug, some of your time, or praise. Using food to make your child happy could set them up for emotional eating habits in the future.
  
  
• Describe foods as "everyday foods" and "occasional treats"
  All foods can be incorporated into a healthy diet in moderation. Labelling foods as "good" or "bad" sets up a dieting-type mindset. Instead try describing foods such as fruits and vegetables as everyday foods, and chocolate and biscuits as treats.
  
  
• Offer water for quenching thirst
  Limit your child's intake of soft drinks and other sugary drinks, and make water or milk your child's choice. Not having soft drinks in the house makes it easier for them to choose water. Allan Borushek, the Calorie King, reminds us that "With over 15 teaspoons of sugar in a 600 ml bottle of soft drink, it's easy for children to unwittingly consume excessive amounts of sugar and calories. Soft drinks should not be an everyday drink. Try water instead."
  
  
• Put healthy snacks at your child's eye level
  It's easier for your child to grab a piece of fruit as a snack if it's right there in front of them. Often what you see is what you eat, so make the most of this trait to encourage healthy snacking. Instead of keeping fruit out of sight in the vegetable crisper, move it up a few shelves so it's right there when they open the fridge.
  
  
• Restrict high-fat and high-sugar foods
  For regular snacks, stick to healthier options such as wholegrain toast, fruit, vegetable sticks and low-fat dip, nuts (unless allergic) and dried fruit. These foods help satisfy your child's appetite and help them meet their nutritional needs. Keep foods like cakes, ice creams, soft drinks, potato chips and other salty snacks for occasional treats.
  
  
• Limit eating out
  With huge food portions being the norm in restaurants and fast food outlets, it's easy to overeat. If you're eating fast food or restaurant meals multiple times per week your family is likely to be regularly eating many more calories than they need - not to mention overloading on sodium and saturated fat. Pretty soon these 'super-sized' meals can seem like normal sized servings. Allan Borushek has these tips, "When eating out, say no to super-sizing or up-sizing, choose healthier options (such as grilled rather than fried), keep an eye on portion sizes, and limit soft drink consumption."
  
  
• Encourage your child to participate in preparing meals
  Let your child be involved in choosing the menu, helping with the shopping or helping to prepare the meal - it's more appealing to eat something you have helped make. Give them age-appropriate tasks so they can feel proud of their accomplishments and not frustrated or injure themselves.
  
  
• Be a good role model
  Children are like sponges, they absorb everything that you say and do. If they see you enjoying a well-balanced diet and regular physical activity, they are more likely to follow your example. You can't expect them to happily eat a salad sandwich while you munch on a plate of chips.

Remember that you are in control of what your child eats and drinks, and what food you buy. Don't give in to clever marketing ploys aimed at children. Set your own rules and stick to them. Give your family a good start to life with healthy, satisfying, nutritious meals - everyone will be healthier for it!

Related articles :

• Active Kids, Active Parents!

Related links :

• How many calories are found in soft drinks?

References :

This article was compiled in consultation with CalorieKing.com.au experts and in reference to the following sources:

Nutrition Australia, Dietary Guidelines for Children and Adolescents in Australia (2003)http://www.nutritionaustralia.org/Nutrition_for_all_ages/Children/dietary_guidelines.asp

Last updated: July 13th, 2006