This article was submitted by Suzanne Marcato, PA-C, for the Health Matters column that was published by The Central Oregonian in February 2007.
Several shocking statistics:
- Cancer kills more children than any other disease.
- 70% of children have the beginning stages of hardening of the arteries by age 12.
- Over eight million children have asthma, up 232% in the last 40 years.
- In the last 20 years, Type 2 diabetes in children has increased ten-fold.
- One-in-four children are obese.
- Nearly 50% of obese adolescents remain obese as adults.
- Less than 7% of children and adolescents consume the recommended two servings of fruit and three servings of vegetables each day.
These facts come straight from William Sears, M.D., well-known author and Clinical Professor of Pediatrics at the University of California , Irvine , School of Medicine . His 30 years of experience in pediatrics has given him an opportunity to develop, as well as test, ideas on health and nutrition with children of all ages. He has created a very simple approach to healthy eating and how to train your children to be healthy eaters as well.
His program combines back-to-basics with some creativity, which makes choosing healthy foods easy:
Start at a young age by choosing and preparing healthy foods for your children. This will groom their tastes for real, wholesome foods, and when allowed to eat “junk food,” they will usually not overindulge. This kind of programming will move your children toward healthier eating in their early years, and promote them to be healthier overall. Dr. Sears has witnessed these habits and seen the results in his practice over the years.
- Choosing the right carbohydrates.
We as adults have to remember that carbohydrates are not all bad. Help choose healthy carbs for your children and for yourself. A child’s diet should consist of at least 50% healthy carbs and even more if they are very active. Adults need plenty as well – remember, GOOD carbs are packaged by nature: fruits, veggies, beans and whole grains. The BADS are packaged by the factory and the worst are sweetened beverages.
Another important fact is we all need some fats. Again, choosing the right kind of fats are so important and key to all ages for healthy development and growth. Omega-3 fats are the best. Several good fat choices are fresh seafood like salmon, healthy oils like flax or olive oil, nut or nut butters like sesame seeds, sunflower seeds and avocados. Bad choices for fats are animal fat, and one of the worst choices is hydrogenated fats from the factory.
These are whole foods: Veggies, fruits, legumes, whole grains, nuts, yogurt, eggs and healthy oils. Remember, any food that comes straight from nature is considered GOOD!!
Dr. Sears says, “Use the term GROW foods to children, because they can equate them to running fast, getting bigger, getting stronger and getting smarter.” He emphasizes the use of traffic light eating with your children, because it is easy for them to remember and follow, as it can be for YOU!
Greenlight Foods – are go-for-it foods you can eat any time.
Yellowlight Foods – are sometime-foods, which include desserts and treats.
Redlight Foods – are no-time foods, here you say, “STOP, can’t you make a healthier choice?”
Eating small mini-meals throughout the day is more beneficial than gorging on large or big meals. Many studies have shown that all age groups benefit from small mini meals versus three large meals each day, and they also accumulate less body fat over time.
- Start your day with a brainy breakfast.
Breakfast has been proven to set your nutritional tone for the day. Our brains do not store energy, and they require a constant flow each day. If you send your children to school without breakfast or a bad carb breakfast, you’re sending them out with an empty tank and no available fuel supply for their brains and/or bodies. These children run out of fuel way before lunch, and if you look at this overall, many of these children are also being labeled with attention disorders or learning disabilities.
- Feed your family lots of fruits and vegetables.
Fruits and vegetables are the perfect grow foods. They are a complete nutritional package packed with the right carbs and fats as well as fiber and protein. Dr. Sears calls fruits and veggies “nature’s pharmacy.” These guys are packed with phytonutrients. Eating a wide variety will maximize your phytonutrients and keep you healthy for life!!
* Use the entire shopping experience as an educational tool.
Start by making your list at home with your child. Kids love to be involved, which teaches them to be proactive and, over time, healthy shoppers. Remember, make your list filled with grow foods and when you’re at the market, look for healthy foods. Give your child a loaf of 100% whole wheat bread, as them to describe the way it feels, and if they think it is a grow food or not. Then have them compare it to a loaf of white bread. This is a great tool to instill healthy eating and keep your child focused on the importance of being a healthy, choose shopper. Teach them how to read labels, especially knowing how to find good carbs and fats.
I hope these few simple steps can help you find a fun and approachable way to get your entire family eating and thinking healthier for life. Keep in mind how much time, energy and money we spend educating our children, as well as our own retirement, isn’t it worth the same time to grow healthier families.
Suzanne Marcato, PA-C, is a physician assistant practicing in association with Ronald Sproat, M.D., General Surgeon. Their office is in the Prineville Associates Medical Building at 1251 NE Elm Street . For appointments, call 447-1008.