Go, Slow, Whoa!

This new program helps children learn healthy eating before they develop a weight problem.

An apple a day

Daniel Alderfer, 9, of Quakertown is making smart choices for lunch with the help of his mother, Erin. Parents can help their children develop good eating habits that will follow them through adolescence and adulthood.

“Which should I choose, corn chips or carrot sticks?” There’s a new program to help children ages 8-13 make the right choices about food—and lay the groundwork for a healthy future. “This is the age when children begin making their own choices,” says pediatrician Jan Floyd, M.D., of Lehigh Valley Hospital and Health Network. “It’s much easier to create good habits now than break bad habits later.”

The number of overweight youngsters has tripled in the last 20 years, and as a result, children are having health problems once seen mostly in adults, Floyd says. You’ll have a clearer picture of whether your child is at risk as schools begin sending home body mass index (BMI) reports this year. BMI is the ratio between height and weight, and in children it’s reported as a percentile. Reports are mandatory for grades K-4 and will be for all grades in coming years.

If you get a letter from school saying your child is overweight (above the 95th percentile) or at risk (85th-95th percentile), it’s time to evaluate your family’s lifestyle. Parents need to model healthy choices.

Here are some how-to’s. For more help, talk to your doctor or a dietitian.

Make smart food choices

Pack your child’s lunch if school choices are limited. Stock your pantry with nutritious low-fat, low-calorie foods—in other words, don’t buy what you don’t want them to eat. And watch portion sizes. Children need only about one-quarter of what adults need. Encourage your children to:

• Eat a healthy breakfast every day.
• Snack on fruits and vegetables, not chips and cookies. Go for color, variety and fun—try something different like a mango.For a sweet tooth in overdrive, serve ginger snaps or graham crackers.
• Stay away from convenience foods or restaurant dishes loaded with fat and calories.
• Drink water! Make it interesting with a splash of fruit juice.
• Be careful during the holidays. Make sure your children eat regular meals. Start parties with a fruit and vegetable tray. Include whole-grain breads and lean meats, and avoid heavy cheese or cream sauces. Serve a single dessert.

Increase physical activity

Being active is just as important as eating well. Children need an hour of physical activity every day (all at once or broken into smaller chunks). The best way to get your child active—and reap the benefits yourself—is to be a good role model.

Take your family sledding, skating, or on a walk or bike ride when the weather co-operates. Don’t have a tele-vision in your child’s bedroom. Add value to TV-watching by doing jumping jacks or push-ups together during the commercials. Encourage your children to:

• Spend no more than two hours a day on TV and video or computer games. (The best game choices are ones you can dance to or exercise with.)
• Make a list of 10 activities and tape it to the television. When the TV urge hits, choose something from the list instead.
• Help with chores around the house, like carrying laundry or walking the dog.
• Play seasonal sports like basketball, or try something new like yoga or kickboxing.

Want to Know More? For the full “Go, Slow, Whoa” food chart, information on portion sizes and BMI, and healthy lunch ideas, click above.

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