How to grow healthy children

No parent wants her or his child to grow up to ill health, disability and early death, but that is what childhood obesity can lead to. Unfortunately, the condition is still at epidemic levels in the United States. The national Centers for Disease Control and Prevention (CDC) points out that obesity in children ages 6 to 11 tripled in the past 30 years, to nearly 20%. In adolescents, obesity is almost as prevalent, about 18%. Our first lady, Michelle Obama, has started a campaign to promote children’s health and battle this obesity epidemic.

It’s a complicated issue with multiple causes. Sugary treats, inactivity and fast foods are cited as causes of children’s weight gain—and deservedly so. But I think we need to do more than vilify certain foods or lifestyles. We need to embrace health and nutrition, and parents and schools need to focus on the right foods and the right activities. We need to educate ourselves about nutrition and exercise. We also need to eliminate the old excuses that we don’t have time to prepare healthy meals or we don’t have time to exercise.

It’s not about the time or the trouble of healthier living. It’s about choices, and some of them are very easy. Consider these:

Sugary drinks. Sodas, sugared Kool-Aid, fruit punch and similar drinks can add hundreds of empty calories a day. Don’t buy them at the grocery store, in restaurants or at entertainment venues. Drink pure water instead.

Fast foods, especially supersized meals. Basically, stay away from fast foods. Even if a few foods on the menu are healthier, why expose yourself and your children to the temptation of the other foods (and perhaps your children’s begging for the bad stuff)? You can put together quick and healthy meals at home, such as tuna sandwiches on whole-wheat bread, or a rotisserie chicken from the supermarket (remove the skin, of course) with healthy side dishes.

Fresh fruits. Naturally sweet, naturally delicious. Focus on organic fruit for desserts. Don’t buy cookies, cakes and candy bars.

Vegetables. Include a serving of vegetables at every meal. French fries don’t count as your vegetable. You’ll get vitamins, minerals and fiber and you’ll feel full.

Whole grains. Chose oatmeal instead of processed cereals and whole-wheat bread instead of white. You’ll get the added nutrients and fiber and again, you’ll feel fuller.

Activity. Find a family activity like walking, hiking or swimming. Do that instead of sitting in front of your television set or game console.

Attitude. Parents need to value health for their children to do so. Be happy, healthy role models. Remembers that fathers who hate vegetables usually have sons who shun vegetables. Mothers who obsess about dieting often have daughters with eating issues. Eat for nutrition, for energy and health. Eat meals together as a family, and learn how to plan and prepare healthy meals.

Get involved at school. Know what your child’s school is serving for meals and selling for snacks. Vending machines with junk foods and junk drinks don’t belong in our schools. Make sure school meals are balanced and tasty. See what is offered in physical education and activities. Speak up for your child’s health. The CDC (cdc.gov) offers examples of programs and strategies that schools can use to prevent childhood obesity. My website offers many lesson plans on healthy foods and healthy eating.