Chapter 12. Healthier Children
Many of us touch the lives of children in some way. We have an opportunity to give children the building blocks they need to lead a healthy lifestyle. As parents, doctors, educators, extended family, or friends—we are all in a position to set good examples. By teaching children the importance of good nutrition and regular physical activity early, they’ll learn good habits to last a lifetime. Whether it’s a family effort or simply taking advantage of the time spent with children, healthy choices start with all of us.
Since children are growing, sometimes it’s hard to know their weight status—are they overweight or will they "grow" out of it? We know that maintaining a healthy weight throughout childhood and adolescence may reduce the risk of becoming an overweight or obese adult. Just as you determined your own Body Mass Index (BMI) in chapter 4, "Where to Start," the same can be done for children and adolescents. However, their BMI is age- and gender-specific using growth curve charts. You can get an idea of the weight status of your child by looking at the growth chart for boys 2 to 20 years in part V, "Dietary Guidelines for Americans, 2005," figure 3, or at: www.cdc.gov/growthcharts for additional growth charts. This is best done with the help of your child’s doctor.
Always check with your child’s health care provider about your child’s rate of growth and development before starting him or her on any type of weight-gain or weight-loss diet. A health care provider can give you good nutrition and weight management approaches that take into consideration that your child is growing and developing. This is especially important if your child has a medical condition or is on medication.
The keys to healthy eating are variety, balance, and moderation. Just as you determined the amount of food from each food group that was right for you, children and adolescents have amounts that are right for them, too. You can estimate the amount of calories your child should be eating each day as you did for yourself. Turn to page 16 in chapter 4, "Where to Start," and compare your child’s age and gender with his or her activity level to determine the approximate number of calories she or he should be eating each day. Then, you can look at the eating plans in appendix A and choose one that fits your child’s calorie needs. Be sure to check with your doctor to get his or her advice before you make any specific changes.
Here are some additional considerations to take when finding a healthy eating plan for your child.
Whole grains: Everyone, including kids, should consume whole-grain products often, and at least half the grains they eat should be whole grains. Think whole-grain cereals and sandwiches made with whole wheat bread, but be sure to check the ingredient list for "whole wheat."
Calcium: Because calcium is important for growing bones, children 2 to 8 years should consume 2 cups per day of fat-free or low-fat milk or equivalent milk products. Children 9 years and older should consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Fruits and Vegetables: The number of fruits and vegetables children should eat is determined by their calorie needs. Figure this out the same way you did for yourself. First, estimate your child’s activity level and compare that to the table found in chapter 4, "Where to Start." From there, you’ll be able to determine how many calories your child should be eating, along with what is the best healthy eating pattern to follow—including the right number of fruits and vegetables. (See appendix A, for Eating Patterns.)
Fats and Salt: It’s important for us to know how much total fat and the types of fat we eat (for example, saturated and trans fats) and the same holds true for children. When kids reach 2 years, it is time to start watching the types of fat and how much salt they eat. Children who eat high saturated fats or salt (sodium) diets can be at risk of high blood cholesterol and high blood pressure just like adults. That’s why total fat intake should be kept between 30 and 35 percent of calories for children ages 2 to 3 years, and between 25 and 35 percent of calories for children and adolescents ages 4 to 18. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. Following the eating plans, at the calorie needs for your children, will help them get the nutrients they need to grow up healthy.
Cavity (caries) prevention: Consider how many sugary snacks (think cavities!) your children are eating. Sugary snacks contain calories, but few or no essential nutrients, and may increase the chance that your kids will get cavities. Some helpful tips to reduce cavities: regular brushing, fluoride toothpaste, and fluoridated water. Also replace sugary snacks with healthy snacks—fruits, vegetables, and whole grains can make a difference.
Food Safety: In addition to the general food safety precautions you’ll find in this book, there are a couple of special considerations when it comes to children and food safety. Infants and young children should not eat or drink raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, raw or undercooked fish or shellfish, unpasteurized juices, and raw sprouts. (For more information, visit www.cfsan.fda.gov.)
We’ve all had to balance, at one time or another, what children want with what’s best for them. Nobody wants to feel like they are denying a child certain types of food. Making smart choices doesn’t have to come down to this. Here are some tips and strategies that might help reach a healthy balance:
Eating together is an ideal way for family and friends to spend time together and enjoy each other’s company. Whether you’re eating at home or eating out on the go, it’s important to eat smart. Check off some of the tips you can easily put into action. Try one or two at a time. Don’t bite off more than you can chew!
Good nutrition and regular physical activity should be part of an overall healthy lifestyle. To grow healthfully, children must balance the calories they eat with what they use up being physically active.
Play is an important part of growing and developing. It allows children to learn, explore, and be physically active. All of this is critical for children to help strengthen muscles, bones, and joints, and it gives them the opportunity to gain confidence while having fun! Children need to get at least 60 minutes of physical activity on most, if not all, days of the week. Playing hopscotch, tossing a ball back and forth, and dancing, in addition to organized sports, are some good ways for your child to be active and learn important life skills along the way.
Some examples of activities listed by intensity of physical activity (see box). Your children can always step up the intensity by working harder!
An easy and fun way to keep children active and eating right is to create a weekly calendar of healthy lifestyle activities. Use some of the ideas in this chapter to start building a healthy family (or "friends") plan that works for everyone’s schedule. Let everyone choose a weekly activity and take charge of it. Also, check out the kidfriendly recipes in part IV, "Recipes and Resources," to help empower children to prepare their own foods, with adult supervision, of course!