Nutritional and Exercise Guidelines
|
|
Studies suggest that the typical diet of American families may be linked to a variety of health problems, including obesity, diabetes, high blood pressure, elevated cholesterol levels, and atherosclerosis (the buildup of cholesterol, fatty deposits, and other substances in the lining of the arteries of the heart). Obese children are at increased risk for many health problems. Successfully preventing or treating childhood obesity may reduce the risks of adult obesity, heart disease and other medical problems. The development of healthy eating and exercise habits during childhood may reduce the incidence of obesity and related problems during adulthood. Parents and guardians can help children learn about and develop healthy lifestyles. Despite our nation’s preoccupation with slenderness and physical fitness, our children are growing heavier and more sedentary. According to the most recent National Health and Nutrition Examination Survey conducted by the Centers for Disease Control and Prevention, more than 25% of American children ages 6-17 are overweight. It is known that overweight children are likely to suffer from problems ranging from low self-esteem to serious chronic health conditions later in life.
HEART-SMART DIETARY GUIDELINESThe American Heart Association recommends the following dietary guidelines for all healthy children and adolescents over 2 years of age. This eating plan supports a child’s normal growth and development. It provides enough total energy and meets or exceeds the recommended daily allowances of all nutrients required by children and adolescents. Adequate nutrition should be achieved by eating a wide variety of foods from the following food groups:
Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight. Caloric intake should be sufficient to provide energy for every day activities and to reach or maintain a recommended body weight. · Limit fat intake by choosing foods that are low in fat and rich in carbohydrates, such as cereals, grains, fruits, and vegetables. · The following pattern of nutrient intake is recommended: Saturated fat - less than 10 percent of total calories Total fat - an average of no more than 30 percent of total calories Dietary cholesterol - less than 300 milligrams per day
American Heart Association Dietary Guidelines for Children Return to top Developmental issues that guide rational approaches to feeding children
DIETARY REMINDERS AND SUGGESTIONS · Fruits, vegetables, and grain products are generally lower in fat and contain no cholesterol · Choose lean meats, skinless poultry, fish and low-fat or nonfat dairy products · Processed foods (example: “Lunchables”â) can be high in fat, cholesterol, and sodium. · Snacking is a natural part of a child’s eating pattern. Snacks can provide a way to get essential nutrients and calories not eaten at meal times. Healthy snacking should include fresh fruits, vegetables, unbuttered popcorn, rice cakes, low-fat cheeses, dried fruits, low-fat and nonfat or frozen yogurt. Candy, cookies, cakes etc. and “gummy fruit ” treats should be limited. · The appetites of children change frequently. Diet and meal planning should be flexible and nutritious without being too rigid. Return to top
OBESITY AND OVERWEIGHT CHILDREN The primary goal of individual treatment of obese children should be the prevention of weight gain above what is appropriate for expected increases in height. For many children this may mean limited or no weight gain while height growth proceeds normally. Recommendations for maintaining the weight of an obese child include:
Nutritional Tips for Living in the Real worldBreakfast offerings
Lunch IssuesStrategies for brown-baggers
Strategies for lunch buyers
Quick, healthy and smart snack ideas
EXERCISE (PHYSICAL ACTIVITY) AND CHILDRENThe American Heart Association recommends a combination of daily moderate and vigorous physical activity for both children and adults. Physical activity is important because of it’s overall physical, psychological and social benefits. Inactive children are likely to become inactive adults. Physical activity helps with:
· Reducing blood pressure · Raising HDL ("good") cholesterol · Reducing the risk of diabetes and some kinds of cancer
The American Heart Association recommends that...· All children age 5 and older should participate in at least 30 minutes of enjoyable, moderate-intensity activities every day. · All children participate in vigorous physical activity that promotes heart and lung fitness 3 or more days per week for at least 30 minutes per occasion. · If your child or children do not have a full 30-minute activity break each day, try to provide at least two 15-minute periods or three 10-minute periods in which they can engage in various activities appropriate to their age, gender and stage of physical and emotional development. · Increase physical activity levels of youth by reducing the amount of time they participate in sedentary behaviors such as watching TV or playing video games. For more advice on ways to get kids to eat healthy....resources and recipes, go to our Health Service's Kids, Food, Fun and Fitness Page
|
|
