HEALTHY EATING
Fatty fish like salmon have high amounts of omega-3 fats. And these fats are so healthy that they can lower the risk of stroke.
The American Heart Association says these fats can also lower the risk of heart rhythm problems. They can also lower triglyceride levels.
Omega-3s can help prevent the clogging of arteries. Eating two servings of salmon each week can help you get enough omega-3s in your diet.
© American Institute for Preventive Medicine
HEALTHY EATING
White bread, packaged cookies and turkey bacon. What do these foods have in common? They are all processed foods. Processed food is the opposite of “whole food,” or food in its natural state.
What does “processed foods” mean?
It means the food has been changed from its natural state. White bread, for instance, may contain wheat flour that has been bleached and stripped of some of its nutrients. Packaged cookies may have bleached and stripped flour in addition to added sweeteners, artificial colors, preservatives and flavors. Turkey bacon is cured, processed and packaged.
Not all processed foods are bad
There is a difference between foods that are minimally processed and “junk foods.” Frozen vegetables, for instance, may be considered “minimally processed.” They are not quite the same as picking the vegetables right from a garden. But if they don’t have added sugar or salt, frozen vegetables are a very healthy option.
In addition, some foods that are considered “processed” can help people eat better. Canned fruit (without added sugar) or bagged salads are a convenient option for many people. They eliminate the extra work of gathering the food, washing it and cutting it.
Sugar & salt overload
Many processed “junk” foods contain too much added sugar or salt. Also, they may have little to no fiber or vitamins.
Processed foods, including crackers and packaged snacks, are a major reason that people get too much sodium in their diets. Too much sodium raises the risk of high blood pressure and heart disease.
Many processed foods also contain added sugars. The American Heart Association says we should limit added sugars to 6 teaspoons a day for women and 9 teaspoons for men. One 12-ounce soda exceeds that amount. Too much added sugar increases risk for type 2 diabetes and heart disease.
Processed = weight gain?
A recent study by the National Institutes of Health suggests that processed foods can cause weight gain. Participants who were given processed foods ate about 500 calories more per day than people who ate unprocessed foods. They also gained weight, while the people who ate unprocessed foods lost weight. You don’t have to cut all processed foods out of your diet. But cutting back on them – and eating more whole foods – will help you work toward a healthier weight.
Sources: Academy of Nutrition and Dietetics, American Academy of Family Physicians, American Heart Association, National Institutes of Health
© American Institute for Preventive Medicine
Weight Control
The ratio of weight-to-height is called body mass index (BMI). For adults, BMI is a common tool to classify them as normal (healthy) weight, overweight, or obese. Waist measurement, alone, is another tool.
For children and teens, a BMI-for-age and how this compares to other boys or girls their same age is needed. Why? Boys and girls have different amounts of body fat and the amount and location of body fat children have change with age. A child’s BMI-for-age is plotted on a growth chart to give a percentile. This percentile defines a child’s weight status.
You can find out your child’s BMI-for-age growth chart percentile from his or her doctor and fromwww.cdc.gov/nccdphp/dnpa/bmi/index.htm.
Causes
Lack of Physical Activity
* Children spend less time playing outdoors and more time on indoor sedentary activities. On average, children spend more than four hours a day watching TV, playing video games, using a computer, and viewing DVDs. Almost three of these four hours is spent in front of the TV.
* The American Academy of Pediatrics (AAP) recommends that children watch no more than 2 hours of TV a day and that children younger than 2 years old watch no TV.
* Every additional hour of weekend TV watching by 5 year olds over the recommended 2 hours a day may lead to a 7% increase in risk of obesity at age 30. This means 3 hours a day can cause 7% increased risk; 4 hours a day can cause a 14% risk; 5 hours a 21% increased risk, and so on.
* Fewer than 15% of kids walk or bicycle to school compared to forty years ago when 50% did. About 60% are driven to school by a parent or other adult or teenager. One fourth of kids take the bus.
* Children get less physical activity at school. Gym classes and recess time have been cut to allow more time for an expanded curriculum.
* Places where children and teens live may be unsafe to walk and play in.
* Communities kids live in may not have places to go for recreation.
Poor Eating Habits
* Skipping breakfast. Children who usually skip breakfast are more likely to be overweight than children who usually eat breakfast. Also, children who eat breakfast have a better attention span to do schoolwork and are less irritable.
* Drinking too many soft drinks. These give empty calories. When soft drinks replace milk, children do not get the calcium and vitamin D they need for healthy teeth and bones.
* Eating meals outside the home, especially eating fast food often. In general, items chosen at fast food restaurants have a lot of calories, fat, sugar, and salt. Fruit and vegetable choices are limited, too.
* Eating meals and snacks while watching TV. Also, ads on TV promote eating fast foods, cereals with added sugar, and high calorie snacks.
* Eating too few fruits and vegetables, which have many nutrients that are needed for good health.
With poor eating habits and a lack of physical activity, children and teens take in more calories than they use up.
Genetics Factors
* Children whose parents or brothers or sisters are overweight may be at a higher risk of becoming overweight.
* Genes can affect how the body stores fat or burns calories for energy.
* Children from certain ethnic groups have higher risks for overweight and obesity. These include American Natives, African Americans, and Hispanic Americans.
Lack of Sleep
* Not getting enough sleep alters levels of hormones that regulate hunger. This leads to an increase in appetite. Studies have shown that sleep deprived people prefer foods that are high in fat, sugar, and calories.
* Not getting enough sleep can make kids drowsier during the day causing them to be less active.
* Being awake for more hours gives more time to eat.
How Much Sleep Should Your Child Get?
Prevent & Control Obesity
Reasons to Prevent & Control Childhood Obesity
Children who are overweight or obese are at risk for these problems:
* Being teased and bullied.
* Low self-esteem.
* Depression.
* Asthma.
* High total blood cholesterol level and high blood pressure, which increase the risk for heart disease.
* Bone and joint problems.
* Sleep apnea. With this, breathing stops for 10 or more seconds at a time during sleep. Persons who are overweight are more prone to this because extra body tissue in the throat narrows or blocks the airway during sleep.
* Type 2 diabetes.
* Becoming overweight or obese adults.
Childhood Obesity & Type 2 Diabetes
Type 2 diabetes used to be called “adult-onset diabetes” because it usually affected adults over the age of 40 who were overweight. This is no longer the case. Since the 1990s, an alarming increase in type 2 diabetes has occurred in children and teens with these risk factors:
* Being overweight.
* Not getting enough physical activity.
* Having a dad, mom, or other close relative who has diabetes.
* Being an American Indian, African American, Hispanic/Latino, Asian American, a Pacific Islander, or an Alaskan Native.
{Note: Just eating too much sugar does not cause diabetes.}
Healthy Eating
Healthy Eating at Home
* Be a good role model. Learn and follow healthy eating guidelines yourself.
* Offer healthy options for meals and snacks. This starts with buying healthy foods, such as fruits and vegetables, whole-grain breads and cereals, and low-fat milk products.
* Involve your child in planning meals and shopping for healthy foods. If necessary, use checkout lanes that do not have candy and other high calorie foods on display.
* Read the Nutrition Facts label to choose foods that are lower in fat, sugar, and calories. Limit foods that are high in fats and sugars (this includes corn syrup) that provide few nutrients. Especially limit soft drinks, which give empty calories from sugar. Limit sport drinks and other fruit drinks, including juices.
* Eat meals together as a family. Do this at the kitchen or dining room table, not in front of the TV.
* Keep mealtime pleasant, not stressful.
Jump Start Your Child’s Day With a Healthy Breakfast
Here are examples:
* 1 or more servings of whole grains:
– ½ cup oatmeal.
– 1 cup dry cereal.
– 1 slice wheat toast.
– ½ whole-wheat pita pocket.
* 1 serving of milk. {Note: Children younger than 2 years should have whole milk.}
– 1 cup of low-fat or nonfat milk.
– 1 cup of low-fat or nonfat yogurt.
– 1 ounce of low-fat cheese.
* 1 serving of fruit:
– Whole or sliced orange, banana, or apple.
– 2 tablespoons raisins.
* 1 serving of meat or beans:
– 1 hard cooked egg.
– ½ ounce of almonds or walnuts.
– 1 to 2 tablespoons of peanut butter.
– 2 tablespoons of hummus.
* Do not use food as a way to punish or reward. Rewarding children with sweet treats teaches them to eat sweets in the future when they are upset, etc.
* Eat fast food less often. When you do pick up fast food, choose healthier options, such as milk instead of soft drinks; fruit cups instead of French fries; and smaller sandwiches instead of larger ones. And, add one or more servings of vegetables and fruits to fast food meals.
* Keep healthy snack foods on hand. Wash fresh fruit and put it in a bowl on the kitchen counter or table to make it easy for your child to eat.
Healthy Snacks
* Apples, oranges, bananas, strawberries, and other fresh fruits.
* Canned peaches, pears, and other fruits canned in light syrup or juice.
* Raisins and other dried fruits (in small amounts).
* Fresh vegetables, such as carrot sticks, celery sticks, and cucumber slices.
* Whole-wheat pita bread with hummus (chick pea spread), lettuce and tomato.
* Animal crackers, graham crackers, and whole-wheat crackers. Look for ones that say no trans fats on the label.
* Peanut butter on rice cakes, whole-wheat crackers, or celery.
* Low-fat yogurt with whole-grain cereal sprinkled on top.
* Whole-grain cereals, such as Cheerios, Wheaties, and bran cereals. Look for ones that have 2 or more grams of dietary fiber per serving.
* Low-fat frozen yogurt.
* Frozen fruit bars.
* Pretzels.
For children age 4 years old and younger, give foods that are soft and cut up in small pieces to help prevent them from getting something caught in their throats. Children age 4 years old and younger can easily choke on foods that are small and round, hard to chew, or are sticky. Examples are:
* Peanuts and other nuts.
* Popcorn.
* Hot dogs (even when cut in small pieces).
* Raisins and other dried fruits.
* Raw carrots.
* Chewing gum.
* Peanut butter from a spoon.
* Hard candy, sunflower or pumpkin seeds. (Wait until a child is 5 years old to give these.)
* Supervise your child when he or she eats.
Healthy Eating at School
* The lunch meal at school should provide about one-third of your child’s daily vitamin, mineral, and calorie needs. These needs can be met through foods offered at school and/or from food items brought from home.
* If your child’s school has a lunch program, find out what the menu options are. Even in a school cafeteria, menu choices can be too high in fat and calories. Promote fruits, vegetables, and whole grains. These foods are rich sources of vitamins, minerals, and dietary fiber. Talk to your child about the foods and beverages the cafeteria and vending machines offer. Ask which ones he or she chooses.
Encourage your child to choose:
* Low-fat and nonfat milk and water instead of soft drinks.
* Soups.
* Fruits and vegetables.
* Whole-grain breads and rolls instead of doughnuts and pastries.
* Baked instead of fried foods.
Send Milk Money & Lunch Items from Home with Your Child.
Examples are:
* Peanut butter and jelly or lean luncheon meats on whole wheat bread.
* Raw carrots, celery, cucumber, and other raw vegetables.
* Fresh or canned fruits.
* Puddings made with low-fat milk.
* Low-fat yogurt.
* Dinner leftovers, such as a baked chicken leg, salad greens with a small amount of salad dressing, dinner roll, etc.
* Soup, especially on cold days.
If you send a lunch with your child, keep cold foods cold with a small ice pack or ice in a bag. Keep hot foods hot in an insulated jar or bottle. Let your child choose an insulated lunch bag that he or she likes to carry these lunch items in.
Be More Active
Ways to Be More Active
* Children should get a total of 60 or more minutes of physical activity a day. Children who are not used to being active should start with as many minutes as they can handle and build up to at least 60 minutes a day.
* Be a good role model. Be active yourself.
* Set time limits for computer use, DVD and TV time. Do not allow your child to have a TV in his or her bedroom. When your child does watch TV, encourage him or her to get up and move, at least during commercials. These add up to eight to 19 minutes per half-hour TV show! Keep a jump rope by the TV so your child can use it during commercials and even during the program.
* Encourage your child to take part in a team sport, such as bowling or soccer, or to join an activity through school or the local community. If your overweight child is not comfortable in group activities, encourage ones that he or she likes to do and that do not embarrass your child.
* Do activities as a family. Do ones that are fun for your child and ones that he or she wants to do.
* Assign active chores for your child, such as walking the dog, vacuuming, etc.
Childhood Obesity is on the Rise
More children and adolescents in the U.S. are overweight or obese than ever before.
* The American Obesity Association says that three times as many kids in the U.S are obese as compared to 1970.
* National Health and Nutrition Examination Surveys (NHANES) have been taken over a 30 year time span. Results from 1971−1974 to 2003−2004 (the most recent published data), show an increase in the percent of children and teens who are overweight.
© American Institute for Preventive Medicine
Weight Control
In a culture where “thin is in,” it can be a challenge to focus on being healthy at any weight.
Healthy weight is not just about weight in pounds. It includes being physically active, eating nutritious foods, and following a mindful and healthy lifestyle.
Persons at a healthy weight have a lower risk for diabetes, heart disease, high blood pressure, and other chronic diseases.
If you are overweight, losing 10% of your weight will help lower your risk for many
chronic diseases.
(Your weight in lbs) ÷ 10 =
(lbs to lose 10% of your weight)
Not getting enough sleep can change the body’s metabolism, making it harder to lose weight. Less sleep leads to less energy to exercise and more time for snacking. Aim for 7 to 9 hours of quality sleep a night.
© American Institute for Preventive Medicine
Nutrition
Have you seen the Radura symbol on fruits or vegetables in your supermarket? If so, do you know what it means?
This symbol indicates that the food has been irradiated, a method of food preservation approved for use on produce by the Food and Drug Administration. Irradiation kills microorganisms that spoil food. Irradiated food isn’t radioactive. Irradiation leaves no residue on food and it doesn’t affect flavor. Proponents of irradiation say it reduces the need for chemicals typically used to keep food fresh longer.
Those who oppose irradiation say essential nutrients in food may be destroyed, that eating food that’s been irradiated may cause cancer or other debilitating conditions, and that irradiation may be hazardous to the employees and residents of the area surrounding a food irradiation site. But studies haven’t conclusively identified any harmful effects of food irradiation.
© American Institute for Preventive Medicine
HEALTHY EATING
Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?
Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.
Learn to recognize these common diet myths. You can make a healthy change to your eating habits.
Myth:Dieting means I can’t eat my favorite foods.
Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.
Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.
Myth:To lose weight, you have to give up breads, pasta and other grains.
Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:
* Whole wheat bread and pasta
* Brown rice
* Quinoa
* Oats
Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.
Myth:Gluten-free foods are healthier options for weight loss.
Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.
Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.
Myth:You should avoid fat to lose weight.
Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.
These foods contain healthy fats that are important for overall health:
* Olive oil
* Avocadoes
* Nuts
* Seeds
* Eggs
* Salmon, trout
Source: National Institute of Diabetes and Digestive and Kidney Diseases
© American Institute for Preventive Medicine
HEALTHY EATING
Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:
* Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.
* Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.
* Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.
Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.
© American Institute for Preventive Medicine
HEALTHY EATING
Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.
There is no simple fix, but there are ways we can help children get or stay healthy.
What is childhood obesity?
In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.
Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.
Why is it unhealthy?
Children with obesity are at a higher risk of:
* Asthma
* Sleep apnea
* Type 2 diabetes
* Bone and joint problems
* High blood pressure
* Unhealthy cholesterol levels
What can adults do?
* Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.
* Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.
* Have them drink water in place of juice or soda.
* Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!
* Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.
Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services
© American Institute for Preventive Medicine
HEALTHY EATING
Protein is a powerhouse. Proteins act as building blocks for bones, muscles, cartilage, skin and blood. Proteins also provide calories. It is important that you eat enough protein every day. But when you are choosing proteins to eat, it is important that those proteins come from heart-healthy sources.
How Much You Need Each Day?
The amount of protein you need varies, depending on your age, sex, height, weight and physical activity. Being pregnant may also affect how much you need. Visitmyplate.gov/myplate-planto find out how much you need.
Talk to your doctor about what your daily recommended allowance of protein should be and take steps to meet that goal regularly.
What Kinds of Proteins?
Most people eat enough protein, but much of it comes from meat sources that are high in saturated fat. Choose lean meats and plant-based proteins to get your daily allowance and to maintain a healthy lifestyle. These include:
* Poultry
* Seafood
* Lentils
* Beans
* Nuts
* Soy
* Eggs
* Seeds
These foods are also packed with nutrients, such as B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.
© American Institute for Preventive Medicine
HEALTHY EATING
When life gets busy, it’s tempting to reach for the convenience of traditional fast food options. Just as the name says, it’s fast and is found pretty much everywhere. However, these types of food come with real downsides.
Many traditional fast food options do not provide quality nutrition and may even be harmful to your health.
Why we eat fast food
A few common reasons people choose fast food include:
*Lack of time:Long work hours and packed extracurricular schedules leave little time for home-cooked meals.
*Convenience:Adults with little free time or few cooking skills may prefer the ease of ready-to-eat food.
*Food environment:Some communities lack adequate access to grocery stores that carry fresh, whole food. Fast food may be all that is available nearby.
*Financial resources:Fast food is more expensive than food prepared at home. As income goes up, the use of fast food tends to increase as well.
Health impact of fast food
An occasional fast food meal isn’t a problem for most people. However, regular consumption carries several health risks:
* Fast food is high in fat, saturated fat, salt, sugar, and calories.
* Portion sizes are often very large.
* Fast food restaurants rely on highly processed food ingredients and offer few fresh fruits and vegetables.
Diets high in processed food, fat, calories, sugar, and salt may increase your risk of many chronic diseases, including:
* Obesity
* High blood pressure
* Heart disease
* Type 2 diabetes
* Cancer
Better options
If you find yourself stuck choosing fast food, try some of these better options when you order:
* Opt for broth soups and salads.
* Choose low-fat dressings on the side.
* Look for whole-grain bread or bagels instead of croissants or biscuits.
* Get the regular or junior size to avoid excessive portions.
* Order the single patty without bacon or cheese. Ask for extra lettuce and tomato.
* Skip the soda and lemonade. Choose plain or sparkling water.
© American Institute for Preventive Medicine