The American Academy of Pediatrics in a published report concluded that childhood obesity and malnutrition are on the rise. As a result incidences of diseases like diabetes, heart disease and juvenile rheumatoid arthritis are on the rise. More children are being seen for these disorders now than ever before. In the 1940's overweight children made up a sheer 13% of the population whereas today the numbers are pushing 50%. Of these children who are overweight, 12% are obese and another 7% are at risk for obesity. During a time when we know so much about good nutrition, have a wealth of information at our fingertips and more regular doctor check-ups than ever why are our children suffering from what essentially is a lack of good nutrition.
The days of coming home from school and playing in the backyard are long gone. Kids are either in daycares or are involved in so many extra curricular activities that they don't get the time they need to just play and exercise. Additionally, busy lifestyles have more than half of elementary school kids skipping breakfast and bringing prepackaged foods to school for snacks. Even though school lunch menus have become closely monitored by the Department of Agriculture, this one wholesome meal is not enough to balance out a child's nutrition.
Many critics blame the fast food phenomena as the reason why nutritional values have failed so miserably. While more families are eating out and catching a bite on the road than ever before, there is no way that one can place blame. The bottom line is every family has choice and with so many healthy options now being served at fast food restaurants it takes more than knowledge to persuade people to choose the apples over the fries.
The other problem is that with the influx of so much information, even smart people have lost their way when it comes to nutrition. They are confused about carbohydrates and proteins, good fats and bad and are choosing processed foods and fake sugars over natural ingredients. The habits of convenience and lack of knowledge can be difficult to break. Leading nutritionists have tried to help by offering limited information for people and simple rules to follow that will help them make a turn in the right nutritional direction. If you can follow these simple rules for one month straight, you will be on the road to better nutrition.
1. Drink water! And plenty of it. Forego sodas and other caffeinated highly sugared drinks that only add empty calories to your diet. Water is in.
2. Eat 5 times a day. Start with breakfast, lunch and dinner and then add just two healthy snacks through out your day. This balances out sugars, stops cravings and keeps your metabolism working.
3. Keep portion sizes no bigger than your fist. As you learn to eat smaller amounts, smaller amounts will begin to satisfy you.
4. Replace your normal carbohydrate foods with whole grain or whole wheat foods.
5. If any of the first four ingredients in any food you choose is hydrogenated fat, high fructose corn syrup, sodium or sugar - DON'T EAT IT! This means they are in high content and none of them are good for you.
6. Take a multi-vitamin but try to get your vitamins, nutrients and minerals from food first.
7. Eat more fruit and vegetables than anything else. Natural foods are best.
8. Eat out only once a week.
9. Exercise every day. This can be a brisk walk around the mall or cleaning the house in high gear to upbeat music. Make exercise fun and a family affair.
10. Don't buy snacks and junk food thinking you will moderate it. You won't. Not only will you save money but you won't get that immediate fix right before bed.
11. Don't eat at least two hours before bedtime.
12. Last but certainly not least - before you eat anything...think garbage in and garbage out. And forget diets. They just set you up to fail.
These simple rules don't take a degree in nutrition to understand. In fact, they are pretty simple and straight forward. Most of you already know this stuff but because of lack of energy or willpower you make choices that go against good nutrition. The problem is that as you get older and as you raise a family, nutrition is as important as life insurance or heat in the wintertime. It keeps you going. It doesn't make sense that more people take better care of their cars than they do their own health. You wouldn't fill your tank with sludgy gas yet you are willing to consume foods that will clog your arteries, cause you to gain weight and put you at heightened risk for diseases. Don't pass this on to your family. Begin instituting rules of simple, good nutrition and in no time you will feel better and be visiting the doctor less.
David Beart runs the Professors House [http://www.professorshouse.com]. Our family based site covers everything from pregnancy to raising children, health [http://www.professorshouse.com/family/health/health.aspx], nutrition and marriage advice.
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