Taking sides -- how to help kids eat right

Four-year-old Allie Kaemmerer absolutely loves snacking on Goldfish crackers and fruit snacks, and her favorite meal is macaroni and cheese.

But the Wheaton youngster and her older brothers also can't resist burgers and fries.

That's where the challenge comes in for mom Stephanie Kaemmerer.

With greasy, unhealthy foods easily available, providing healthy nourishment is always in the back of Kaemmerer's mind when she gets groceries, prepares meals or takes out her kids: Allie, Justin, 13, and Ben, 11.

Kaemmerer tries to give her children a cereal for breakfast, deli meat sandwiches for lunch and all of the food groups at dinner. She also works to keep the sugars down.

"I like to keep them in shape," Kaemmerer said. "I believe that if you eat better, you have a better energy level."

With 15 percent of children in America overweight and 30 percent obese, experts say a healthy lifestyle -- including nutritious meals and physical activity -- is something families should build into their day-to-day schedules.

University of Illinois Extension nutrition educator Barbara Farner encourages people to choose their snacks from all groups in the Food Pyramid, the federal government's dietary guidelines.

At times when children are home alone, parents should leave cut-up fruits and vegetables accessible so kids can easily munch on them. Grains and dairy products also are key items to keep around the house.

Farner said controlling portions is very important. Applesauce, diced fruits, fruit pops, cheese sticks, small boxes of cereal and low-fat frozen yogurt make good snacks and cut down on the possibilities of overeating.

"We would hope that (parents) avoid using things like potato chips, fried corn chips and pop," she said.

Fitness expert Kathleen Esposito advised that soccer, tennis, karate, swimming, dancing and miniature golf are some of the district's popular classes that would keep kids active and encourage social skills.

"It's good exercise, and they learn sportsmanship and camaraderie," said Esposito, recreation superintendent for the Glen Ellyn Park District.

For many district programs, Esposito said, kids learn required skills during classes -- which don't require any previous training.

"The key is to find something the kids find exciting," she said.

Creative ways to keep youngsters active around the house include walking the dog, vacuuming, mowing the lawn, dancing to favorite songs and going up and down the stairs, Farner said.

"Helping kids appreciate physical activities, being active and eating healthy will be a great start for them for the rest of their lives," she said.

Farner also urged parents to get into the groove, too, and maybe have the whole family take a 15-minute walk together after dinner.

"I know (adults) are busy and working outside the home," she said, "but kids exercise better and more when they're doing things with their parents."