MAKE HEALTHY A TRADITION
Wrap up good eating habits for kids
As we dive deeper into the holidays, even children are challenged to watch their intake of sweet and salty snacks, second helpings and cookies and candy.
It’s not a good time to ignore trends in child obesity, according to a study published recently in the New England Journal of Medicine. It predicted that if things don’t change, more than 57 percent of today’s children will be obese when they are 35.
The study found that children who have excess weight are likely to have adult obesity, and that children now at a healthy weight are the only ones who have less than a 50 percent chance of having adult obesity.
To see into the future, researchers at the Harvard T.H. Chan School of Public Health used height and weight data from five longterm studies of 41,567 children and adults to create simulated population models of 1 million children up to age 19, representative of the 2016 U.S. population. They predicted how they would grow in height and weight from childhood to age 35.
The study found that three out of four 2year-olds with obesity will still be obese at 35. The risk is even greater for children with severe obesity (now numbering 4.5 million children in the U.S.). At age 2, they have a 1 in 5 chance of not having obesity at 35; at age 5, their chance is just 1 in 10.
Turning that trend around involves a child’s whole family, according to Anne Marie Kuchera, director of community health at Children’s Hospital of Pittsburgh of UPMC.
“We know that when families make changes together, when it’s an entire effort, young people are more successful in changing their habits,” she said. “It’s not just Johnny has to eat more vegetables. Children have healthy behaviors if they have role models in their lives engaging in healthy behaviors.”
She recommends more physical activity and structured mealtimes and finding out what works for each individual family — especially over the holidays. Here is some of Ms. Kuchera’s advice:
Be active together
“This time of year, as Pittsburghers, we tend to hibernate,” she said. “We continue to encourage families to get out into their local parks at all times of the year.” Parks are a free resource and can become the family’s outdoor gym and playground.
Set boundaries on eating
“When it’s mealtime, families — as much as they can — should be eating meals together and having a boundary,” she said. That means not watching TV at mealtime and setting times for an afternoon snack and evening meal. Healthy snacks include fresh fruit and produce, mixed nuts, trail mix, dried fruit, yogurt, cheese sticks and whole grain crackers.
No food should be outlawed
At least 80 percent of food available at home should be healthy choices. Less healthy choices can account for the remaining 20 percent. “Normal eating is making healthy choices most of the time,” she said, “and enjoying what might not be the healthiest foods on occasion.”
Enjoy the holidays
“Families have to do what works for them,” she said. “Enjoy the holidays; that’s something we encourage families to do. … Remember the ‘80/20 rule’ — eat healthy foods most of the time. Eat your favorite foods.”
Families should also use the extra time they have together to be more active.
“Eating together is something we enjoy doing together as a family,” she said. She suggested creating new traditions that
also tends to be a good source of fiber. It fills us up and helps us to reduce the mindless snacking that folks tend to engage in.”
Among community resources supporting kids and families exploring healthier lifestyles are United Way, 412 Food Rescue and the Greater Pittsburgh Community Food Bank.
A collaboration of communities and resources that promotes the health of children — wi th healthy eating, gardening and physical activities — is Let’s Move Pittsburgh, based at Phipps Conservatory & Botanical Gardens (phipps.conservatory.org/lets-movepittsburgh).
“Young people create habits in their younger years,” Ms. Kuchera said. “As parents, that is the No. 1 thing we can do, is to be a role model for good behaviors.”