Soda, juice, candy, and cookies, OH MY! Yes, these are all foods kids love to eat and drink. However, these foods have something else in common: SUGAR and lots of it! A recent article published in the Journal of the American Dietetic Association draws conclusions from various studies looking at the intake of sugary sweetened beverages and weight gain/obesity among children. The research shows children who regularly consume sugary beverages ranging from juice to soda are at an increased risk for gaining weight and becoming obese.¹

     America is currently in the middle of an obesity epidemic among adults as well as children. Statistics show that the number of 2-19 year old children suffering from being overweight or obese is nearly 17%. Obesity places children at increased risk for developing Type II diabetes, heart disease, high blood pressure and high cholesterol at young ages.  Additionally, the chances of these issues being carried into adulthood are staggering.  There is an 80% chance that an obese adolescent will become an obese adult², thus increasing the risk of developing all the co-morbidities that adults are currently facing from being obese. 

     How can you help your child? For starters, start decreasing the foods with added sugars from your child’s daily diet. Sugar adds calories to food and an increase in calorie intake can lead to weight gain.  Children should be given healthy snacks to enjoy with sweet treats being given exactly as they are described, as treats, not to be consumed everyday. 

Below are 5 ways to decrease the sugar intake in your children’s diet

 1.      Wait to give them sugary foods when they are young

One of the biggest misconceptions parents have is that children should be drinking juice, given candy or soda under the age of two.  Sure, it tastes good but the moment you give your child sugar that is all he or she is going to want to eat or drink. Wait as long as possible to introduce your children to candy, sweets, cookies or juice.  Of course, we can’t keep them sheltered forever so . . .

2. Teach them moderation

Every child deserves to have an ice cream on a hot summer day or a piece of cake at a birthday party.  But, these are special occasions, not everyday occurrences and it is important to teach your child balance and moderation.  Children need limits and setting limits in regards to food is no different then setting a bedtime.

 3.      Read the label and ingredient list

How do you know if there is added sugar in a product you are giving your child. Read the label. Sugar’s can be hidden in the ingredient list and they might be listed under a code name besides “sugar”.  If you see the following in the ingredient list, “corn syrup”, “high fructose corn syrup”, “dextrose”, “fructose,” or “honey”, there is added sugar in the product. Also, ingredients on the label are listed from largest amount in the food to smallest.  So, if you see sugar as the first ingredient then there is a larger amount of sugar in that food compared with sugar being the last ingredient. 

 4.      Provide foods naturally sweet and which contain natural sugars. 

Many foods are both healthy and naturally sweet. For example, yogurt, fruit, and milk.  Fruits are some of the most wonderful foods children can eat.  Instead of adding sugar to their cereal or buying cereal already packed with sugar, add fruit.  Instead of sugary snacks provide a slice of watermelon or some cut up strawberries.  Introduce fruits from all colors of the rainbow for kids to try and eat. Additionally, try to encourage children to drink low fat milk instead of chocolate milk.  An 8 ounce glass of chocolate milk contains 25 grams of sugar vs. an 8 ounce glass of low fat white milk which contains 13 grams of sugar, nearly half the amount. 

 5.      Provide only 100% juice

Research shows that increased juice intake in children can lead to increased risk of childhood obesity.  So how much juice is too much? The recommended amount of 100% juice is 4-6 ounces a day.  100% juice is recommended because in moderation it provides vitamins, minerals and healthy nutrients without any added sugar.  Once again it is important to read the label.  If a juice drink contains only 10% juice then something else is making it sweet, added sugar.

      Lastly, please don’t forget that leading by example is one of the best ways to teach your child about healthy eating.  And the best part is that all these suggestions for helping your child decrease sugar intake are just as good for parents too!

References

1. Kavey, R. How sweet it is: Sugar-Sweetened beverage consumption, obesity and cardiovascular risk in childhood. J Am Diet Assoc. 2010;110:1456-1460.
2. Buchanan-Adams, R. Using FITS to understand consumption patterns in a critical period for the development of childhood obesity. Pediatric Nutrition-A Building Block for Life. 2011;34:13-18.

Recipe #1: Vegetable Pizza

 I made pizza for dinner last Sunday. It was quick, easy, fun to make and  on top of everything, was healthy.  I know what you are thinking; that there is no way homemade pizza is quick and easy and it is definitely not healthy. But, before you officially nominate me for the “best fiction” Pulitzer let me explain.

When I was a kid, my best friend’s mom used to make English muffin pizzas every Friday night. I thought these mini pizzas were awesome. They were delicious, easy to make and nutritious, definitely healthier than ordering a large pie and probably cheaper. My grandmother used to help me make pizza too.  Although, she let me control the amount of cheese that went on the pizza so healthy went out the window.  My point is that even as a child, and the help of the adults in my life, I was able to make and eat something that tasted good and was good for me. The key is that it was fun!

Whenever I counsel families or if I am at an elementary school working with kids, I always provide a recipe or tell them how to make healthy pizza. I have never met a kid that doesn’t like pizza; their eyes light up as soon as I say the word! Everyone one of them loves the thought of making pizza thatt is healthy for them. (Well in my imagination they are happy about the healthy part) 

So, what makes pizza healthy? The caveat to this is the secret ingredient: Vegetables! If your child wants to make pizza, he or she has to pick at least one vegetable to put on it. Vegetable pizza is a simple, easy, and budget friendly way to get kids involved in cooking and to have them try new vegetables. An added bonus is that the more vegetables on the pizza, the less room there is for cheese, making it even healthier.

Below is the recipe I use to make pizza. The key is to let the kids pick the vegetables they want to put on their pizza. The vegetables can be whatever they choose but the pizza has to be colorful. My favorites are spinach, broccoli, mushrooms, tomatoes, onions and peppers.  I change up the toppings every time so each pizza is different. This recipe can make one big pizza or the dough can be cut into 4 mini pizzas.  Can’t find dough, you can always use Whole Wheat English Muffins.  Happy cooking!!!!

Ingredients:

1) 1 package fresh whole-wheat pizza dough(you can usually find it in most supermarkets or ask you local pizza shop if you can buy some dough from them) cut into 4 wedges

2) All-Purpose Flour for dusting

3) 1 jar pizza sauce or 2 cups marinara sauce(either homemade or store bought)

4) 1 cup shredded part skim mozzarella cheese(separated into ¼ cup servings)

5) Fresh vegetables.  Kids can help cut up the vegetables with plastic knives and place each vegetable in a separate bowl.

6) 1 pizza stone(you can buy these online or in the store for as little as $10)

Directions:

1. Preheat oven to 500 degrees F
2. Sprinkle a teaspoon of flour on hands and on rolling pin.  Roll out dough to desired thickness. It doesn’t have to be round, any shape works!
3. Place dough on pizza stone and place in oven for 6-8min
4. Remove stone and dough from oven(careful, it can be hot!)
5. Cover top of dough with layer of sauce
6. Thinly cover each pizza with ¼ cup cheese(save a little to put on top of the vegetables)
7. Layer pizza with the vegetables. Sprinkle remaining cheese on top
8. Place in oven for 10 minutes or until pizza is browned on bottom and vegetables cooked on the top.
9. Let cool 5 minutes before serving. 
10. Slice and enjoy!!!!!

     “Where killing our kids,” is a quote that has been heard on various television shows over the past few years, most famously on the TLC show “Honey, where killing our kids” and more recently on the reality show “Jamie Oliver’s Food Revolution”. Harsh words for parents to hear but there may be some truth in them considering the rate at which childhood obesity has increased in America.  Recently, the topic of childhood obesity and its alarming consequences has been front and center in the news and media while also garnering attention from politicians, including the First Lady Michele Obama.  

It is imperative that parents start their children off eating right to instill in them healthy eating habits. Below are 5 ways to help your children start making healthy choices.

Do as I say AND as I do!
Parents need to set an example for their children, teaching them to eat healthy by eating healthy themselves. Parents who make healthy eating choices for themselves set positive examples for their children. Kids mimic adults so if they see Mommy eating an apple they are more likely to want to eat that apple too.

Explain why!
Children are very inquisitive. They want to know what food they are eating and why it is good or bad for them. Explaining this will make the food more or less appealing but remember to keep it simple when talking with them; for example “eating carrots will help your eyes” or “eating fewer cookies is healthy for your teeth.”  

Provide healthy foods daily!
One reason we are faced with a childhood obesity crisis is that children are eating more foods that are high in both fat and calories. Parents decide what to buy at the food store, not children, so take charge of your family’s health by buying and provided new healthy foods daily.  Here are a few ideas:

1. Switch from whole milk to 1% milk. After the age of two children no longer need the fat in whole milk. Low fat milk has the same amount of calcium and Vitamin D.
2. Limit soda intake. Instead, provide water, 100% juice (limited to 4 oz per day) or low fat milk to drink.  
3. Provide healthier snacks that incorporate fruits and vegetables after school.  For example, yogurt with fruit or peanut butter with celery.
4. Send a healthy lunch with them to school and a healthy snack.  Then ask them what they ate when they come home to ensure they ate it.
5. Do not force them to eat or “finish their meal.” Kids know when are full and when to stop eating.   

Cook together, THEN eat together!
Between shuttling the kids to and from school and activities, working, and taking care of life’s day-to-day chores, parents have less time than ever to put a healthy meal on the table. However, preparing a healthy meal does not have to take a long time and doesn’t need to come out of a package or a box.  All it takes is a little planning and a little extra help. By cooking together as a family the preparation work can be done quicker and the children can see their foods in all different stages, from raw ingredients to a finished meal. When eating, turn off the T.V and sit together as a family for dinner. This provides bonding time for parents with their children and a chance to catch up on the day’s activities.

Get moving as a family!
Doing activities together is the best and easiest way to spend time with the family while also promoting a healthier lifestyle. Have family time where you go for bike ride, play at the park, walk the dog, or jump rope in the backyard.  Start moving and encourage your children to move for 60 minutes a day.

Children are our future, which makes it vital that they are taught about healthy foods and exercise. Parents are on the front line of this battle and need to stand together to fight childhood obesity. Following these easy steps is the first step, and there is no better time to start the right now!