How to Eat for Good Health and Other Weight Control Tips

1. All in the Family
Approach food choices and exercise as a family project and set an example of healthy eating and exercise habits
-Read food labels looking for calorie, sugar and fiber content in particular.
-Avoid isolating or singling out the child (or children) with weight issues

2. Call a TV timeout and stay on the move
-Take the stairs, walk the dog, ride bike, and formal athletic activities (when possible)
-Keep total daily "screen time" to less than 2 hours/day

3. Eat more slowly and monitor portion size
- Take 20 minutes or more until second servings.
- Be aware of the USDA daily calorie recommendations for children. The recommended calorie intake in children depends on age, gender, and activity level. Summary of approximate calorie goals: 2-3yo 1000-1400; 4-8yo 1200-2000; 9-13yo girls 1400-2200/boys 1600-2600; 14-18yo girls 1800-2400/boys 2000-3200.

4. Limit sugar intake, in particular fructose
-Encourage your child to drink milk, water and max of 4-6 oz/day of fruit juice. Avoid or at least minimize soft drinks (12oz non-diet soda = 150cal & 10 tsp of sugar)
- High Fructose Corn Syrup (HFCS) was introduced to the U.S. market in the mid-1970’s. HFCS is used as a sweetener (cheaper than cane sugar) and preservative (extends shelf life) in processed foods, bread, condiments, and soft drinks.
-There is conflicting research on HFCS's health effects, but some of the research shows an association with obesity.
-Fructose acts biologically like fat and is toxic to the liver in large doses; it also delays satiety (feeling full).

5. Encourage a high fiber diet
-The fiber goal (> 2yo) in grams per day = age in years plus 5-10 grams per day (max of 30-35g/day).
-Promote fresh fruit, veggies, beans, and whole grains (see websites below to get list of high fiber foods).
-Fiber health benefits: slows the absorption of fructose (see above), helps control blood cholesterol levels, decreases the risk of type 2 diabetes and heart disease, and promotes general colon health.

6. Useful Internet Resources:
www.healthychildren.org; www.mypyramid.gov; www.uptodate.com/patients; www.mayoclinic.com