Help kids make changes now for a healthier future
The Center for Disease Control compared obesity rates in children 12 through 19 for 1976 to 1980 and 2003 to 2006 and found that incidents had more than tripled to almost 18 per 100. Another study showed that between 2002 and 2005 the prevalence of childhood diabetes for a similar age group doubled. Significant shifts.
Dr. Joel Fuhrman's concern that these kids may grow up to have shorter life spans than their parents led him to write "Disease-Proof Your Child." In the book, he identifies kids' unhealthiest habits and explains how changing them can lead to a healthier path.
Here are some of his suggestions:
• Go for whole-grain wheat. The nutritional difference between highly processed white flour and whole-grain, whole-wheat flour is so significant it makes me wonder why we ever shunned foods made with great-tasting whole-grain flours in the first place. I take that a step farther and recommend products made with organically grown whole-grain, whole-wheat flour.
• Can the soda. A standard-sized soda is loaded with sugar (more than a quarter cup) and has no place in a child's food plan. Clean water, milk (preferably organic) and real fruit juice all are satisfying and healthy.
• Get off the couch. Converging circumstances like school funding cuts and computer games have reduced almost every child's activity levels. Limit time in front of the TV as well. The positive changes I've experienced from working out three times a week for more than two years have made me wish I'd been a more active kid. Your kids follow your example; raise both your activity levels.
• No baloney. Kids consume too much highly processed, sodium-rich luncheon meats. "Steer your kids clear of this kind of meat, and instead, turn them on to more healthy, wholesome foods like fruits, veggies, beans, nuts and seeds," Fuhrman says. Wise advice for everyone.
• Boycott fast food. "Fast food is for parents who don't care about their kids," Fuhrman writes. He believes that if you provide fast food for your kids, you're giving them low quality food with little nutrition, empty calories and too much fat.
• Say "no" to sweets and sugary foods. Most sugar-loaded foods are also nutrient-poor and calorie-dense. Fuhrman says that parents should limit sugar in their kids' food plans as much as possible. Become a serious food label readers, since sugar is hidden in many foods like granola bars, ketchup and pasta sauce.
Helping kids start and maintain healthy lifestyles today will benefit them, and you, for years to come.
Try this recipe: Kids love grilled cheese sandwiches, so I've redesigned this favorite sandwich with several healthier twists that kids and adults will enjoy.
Don's roasted cheese
2 slices whole-grain, whole wheat, high fiber sandwich bread
Butter-flavored vegetable oil spray
2 sliced (3/4 ounces each) non-fat American cheese product
1/2 ounce grated, reduced-fat cheddar cheese
Toast both sandwich bread slices. Lightly spray both sides of bread with butter-flavored vegetable oil. Place one slice of non-fat cheese on one slice of toast, sprinkle on reduced-fat cheddar, lay second slice of non-fat American on top and top with second piece of toast.
Place sandwich on a paper plate or other microwave-safe plate and place in microwave oven. Microwave on high for 10-20 seconds, or until cheese just begins to melt. Slice in half or quarters and serve immediately.
Serves one.
@Recipe nutrition:Nutrition values per sandwich: 265 calories (13.6 percent from fat), 4 g fat (0.6 g saturated), 46.3 g carbohydrate, 12 g fiber, 19.5 g protein, 3 mg cholesterol, 1,027 mg sodium.
SaltSense: Since most cheeses are high in sodium, if you are concerned about sodium, substitute fat-reduced, low-sodium cheese for those listed in recipe.
mauer