“The early years are when you give your child a foundation for establishing a proper diet. If kids learn about the importance of eating healthy early in their lives, they will not have to relearn as an adult.”
-Nicole Henderson
-Nicole Henderson
the importance of healthy eating for kids
According to the Government of Canada’s article on “Healthy Eating”, eating healthy and nutritious foods nourish your body and it provides you with energy throughout the day. Healthy eating also helps to sharpen the minds of your children and their moods. Studies have proven that eating healthy significantly reduces the risk of nutrition- related chronic diseases which include heart disease, diabetes and cancer.
FACT: “Childhood obesity is linked to the over-consumption of sugary
beverages like fruit-flavoured juice, soft drinks, and sports/energy drinks.”
(Healthy Canadians- Government of Canada).
According to the Childhood Obesity Foundation, over 30% of children and youth in Canada are overweight or obese. They believe there are four simple steps to encouraging a healthier life style; these include having five fruits and vegetables or more per day, two hours of screen time or less per day, one hour of physical activity or more per day, and zero sugar sweetened beverages per day.
Physical Health Problems
Child and youth obesity rates have tripled in Canada in the last 30 years. This is causing these children to develop physical health problems such as high blood pressure, sleep apnea, breathing problems, cardiovascular disease, metabolic syndrome (a cluster of conditions), early puberty or menstruation, bone and joint problems and reduced balance.
Emotional Health Problems
Children who are suffering from obesity often develop emotional health problems aside from physical health problems. They may develop low self-esteem and negative body image, depression, feeling judged, and being teased or bullied. Obesity is detrimental to a child’s self-esteem. Children who are overweight are often bullied and/or teased by their peers. This increases their risk of depression because they begin to feel hopeless and unwanted. Obesity can also cause negative behaviour and learning problems. These children are proven to have more anxiety and poorer social skills. Their obesity made cause them to withdrawal from social situations. These factors will inevitably affect their learning and their academic performance in schools.
FACT: “Childhood obesity is linked to the over-consumption of sugary
beverages like fruit-flavoured juice, soft drinks, and sports/energy drinks.”
(Healthy Canadians- Government of Canada).
According to the Childhood Obesity Foundation, over 30% of children and youth in Canada are overweight or obese. They believe there are four simple steps to encouraging a healthier life style; these include having five fruits and vegetables or more per day, two hours of screen time or less per day, one hour of physical activity or more per day, and zero sugar sweetened beverages per day.
Physical Health Problems
Child and youth obesity rates have tripled in Canada in the last 30 years. This is causing these children to develop physical health problems such as high blood pressure, sleep apnea, breathing problems, cardiovascular disease, metabolic syndrome (a cluster of conditions), early puberty or menstruation, bone and joint problems and reduced balance.
Emotional Health Problems
Children who are suffering from obesity often develop emotional health problems aside from physical health problems. They may develop low self-esteem and negative body image, depression, feeling judged, and being teased or bullied. Obesity is detrimental to a child’s self-esteem. Children who are overweight are often bullied and/or teased by their peers. This increases their risk of depression because they begin to feel hopeless and unwanted. Obesity can also cause negative behaviour and learning problems. These children are proven to have more anxiety and poorer social skills. Their obesity made cause them to withdrawal from social situations. These factors will inevitably affect their learning and their academic performance in schools.
who's at risk?
Obesity is often caused by children eating too much and taking part in little to no exercise a day. Therefore, there is more food intake then there is energy burned off. Children who are at risk are those who:
1. Consume foods and drinks that are high in sugar and fat on a daily basis. This includes fast food, candy, desserts and pop.
2. Are not physically active.
3. Spend a majority of time watching TV and playing video games.
4. Eat to cope with stresses or problems.
5. Come from a family of people who are overweight. In this case, genetics can be a factor.
6. Come from a low- income family who do not have the correct resources or time to make and encourage healthy eating.
1. Consume foods and drinks that are high in sugar and fat on a daily basis. This includes fast food, candy, desserts and pop.
2. Are not physically active.
3. Spend a majority of time watching TV and playing video games.
4. Eat to cope with stresses or problems.
5. Come from a family of people who are overweight. In this case, genetics can be a factor.
6. Come from a low- income family who do not have the correct resources or time to make and encourage healthy eating.
Too Much TV?
Children who watch too much TV are more inclined to be obese according to Canadian based research. A Canadian study has shown that children between the ages of 2 and 4 and who are increasing the amount of TV they watch in a week are in danger of being obese by the time they are 10 years old. Every extra hour of TV weekly adds a half a millimetre to a child’s waist.
The average amount of TV watched by children was approximately 8.8 hours a week. Within the last two years, this has increased to approximately 14.8 hours per week by the age of 4 and a half. Researchers have determined that 15% of children are now watching up to 18 hours of TV per week. Watching too much television is detrimental for children’s health which inevitably makes them less physically active. These children are then put at a disadvantage.
Check out this video of Dr. Walt Larimore, the co-author of the book "SuperSized Kids" who describes the serious health threats of children watching too much TV.
Children who watch too much TV are more inclined to be obese according to Canadian based research. A Canadian study has shown that children between the ages of 2 and 4 and who are increasing the amount of TV they watch in a week are in danger of being obese by the time they are 10 years old. Every extra hour of TV weekly adds a half a millimetre to a child’s waist.
The average amount of TV watched by children was approximately 8.8 hours a week. Within the last two years, this has increased to approximately 14.8 hours per week by the age of 4 and a half. Researchers have determined that 15% of children are now watching up to 18 hours of TV per week. Watching too much television is detrimental for children’s health which inevitably makes them less physically active. These children are then put at a disadvantage.
Check out this video of Dr. Walt Larimore, the co-author of the book "SuperSized Kids" who describes the serious health threats of children watching too much TV.
tips for parents
There are many tips for parents to help encourage healthy eating habits for children. This can make a huge impact on your children’s lives and their lifelong relationship with food. Here are some tips to help keep your children healthy!
1. Set a good example for your children. Be the role model by demonstrating healthy eating.
2. Acknowledge that what you buy is what your family eats. Make healthy and wise food choices when you are grocery shopping.
3. Offer your children healthy meals and snacks at scheduled times throughout the day.
4. Turn off the TV and ask your children to put away their toys prior to eating their meal. Children are seen to eat better when there are fewer distractions.
5. Don’t force- feed. Let your children decide how much they want to eat.
6. Limit the portion size of meals.
7. Make healthier meals for your children.
8. Involve your children in the process of preparing meals.
9. Introduce new foods slowly.
Not sure of ways to send your child to school with a healthy packed lunch bag?
The Government of Canada provides some suggestions. While being cautious of the allergies in the school, some snacks can include:
- Veggies like carrots and cucumber
- Fruits like apples, bananas, oranges or fruit cups
- Drinks: low fat milk or 100% fruit juice
- Lower-fat yogurt
- Dried fruit like raisins or cranberries
- Whole grain crackers
- Hard- boiled eggs
For more information on healthy eating for kids check out the two links below!
This link provides you access to “Canada’s Food Guide” in an accessible PDF file.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php
This link to the “Help Guide- Nutrition for Children and Teens” thoroughly explains the nutritional requirements of children when they are toddlers, school-age children and teenagers http://www.helpguide.org/life/healthy_eating_children_teens.htm.
References
Childhood Obesity Foundation. (N/A). What is Childhood Obesity. Childhood Obesity Foundation.Retrieved fromhttp://www.childhoodobesityfoundation.ca/whatIsChildhoodObesity
FHPublishing. (2008). Television and Childhood Obesity. YouTube. Retrieved from http://www.youtube.com/watch?v=AvMsGwhJSWU
Government of Canada. (2013). Childhood Obesity. Government of Canada. Retrieved from http://healthycanadians.gc.ca/kids-enfants/obesity-obesite/risks-risques-eng.php
Horrocks, M. (2012). Watching too much television leads to childhood obesity. Digital Journal. Retrieved from http://digitaljournal.com/article/328697
Mayo Clinic Staff. (2013). Child Obesity. Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=complications
Paul, M.W. & Robinson, L. (2013). Nutrition for Children and Teens. Help Guide. Retrieved fromhttp://www.helpguide.org/life/healthy_eating_children_teens.htm
Main Page Image: Healthy Solutions. (2013). Healthy Eating for Kids. wHealthy Solutions. [Image] Retrieved from http://www.whealthysolutions.com/healthy-eating-kids/
Figure 1: My Weight Care. (2011). A diet book For kids? My Weight Care. [Image]. Retrieved from http://myweightcare.com/category/nutrition-and-healthy-eating/healthy-eating-for-kids-and-family/
Figure 2: Annandale, A. (2013). Should you be getting rid of the TV for the kids’ sake? Child Psych. [Image]. Retrieved from http://www.childpsych.co.za/barriers-to-learning/rid-tv-kids-sake/
Figure 3: Go Au Pair Philadelphia. (2012). Au Pairs cook healthy food with kids. Go Au Pair Philadelphia. [Image]. Retrieved from http://goaupairphiladelphia.wordpress.com/2012/04/30/an-au-pair-cooking-healthy-food-with-kids/
1. Set a good example for your children. Be the role model by demonstrating healthy eating.
2. Acknowledge that what you buy is what your family eats. Make healthy and wise food choices when you are grocery shopping.
3. Offer your children healthy meals and snacks at scheduled times throughout the day.
4. Turn off the TV and ask your children to put away their toys prior to eating their meal. Children are seen to eat better when there are fewer distractions.
5. Don’t force- feed. Let your children decide how much they want to eat.
6. Limit the portion size of meals.
7. Make healthier meals for your children.
8. Involve your children in the process of preparing meals.
9. Introduce new foods slowly.
Not sure of ways to send your child to school with a healthy packed lunch bag?
The Government of Canada provides some suggestions. While being cautious of the allergies in the school, some snacks can include:
- Veggies like carrots and cucumber
- Fruits like apples, bananas, oranges or fruit cups
- Drinks: low fat milk or 100% fruit juice
- Lower-fat yogurt
- Dried fruit like raisins or cranberries
- Whole grain crackers
- Hard- boiled eggs
For more information on healthy eating for kids check out the two links below!
This link provides you access to “Canada’s Food Guide” in an accessible PDF file.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php
This link to the “Help Guide- Nutrition for Children and Teens” thoroughly explains the nutritional requirements of children when they are toddlers, school-age children and teenagers http://www.helpguide.org/life/healthy_eating_children_teens.htm.
References
Childhood Obesity Foundation. (N/A). What is Childhood Obesity. Childhood Obesity Foundation.Retrieved fromhttp://www.childhoodobesityfoundation.ca/whatIsChildhoodObesity
FHPublishing. (2008). Television and Childhood Obesity. YouTube. Retrieved from http://www.youtube.com/watch?v=AvMsGwhJSWU
Government of Canada. (2013). Childhood Obesity. Government of Canada. Retrieved from http://healthycanadians.gc.ca/kids-enfants/obesity-obesite/risks-risques-eng.php
Horrocks, M. (2012). Watching too much television leads to childhood obesity. Digital Journal. Retrieved from http://digitaljournal.com/article/328697
Mayo Clinic Staff. (2013). Child Obesity. Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=complications
Paul, M.W. & Robinson, L. (2013). Nutrition for Children and Teens. Help Guide. Retrieved fromhttp://www.helpguide.org/life/healthy_eating_children_teens.htm
Main Page Image: Healthy Solutions. (2013). Healthy Eating for Kids. wHealthy Solutions. [Image] Retrieved from http://www.whealthysolutions.com/healthy-eating-kids/
Figure 1: My Weight Care. (2011). A diet book For kids? My Weight Care. [Image]. Retrieved from http://myweightcare.com/category/nutrition-and-healthy-eating/healthy-eating-for-kids-and-family/
Figure 2: Annandale, A. (2013). Should you be getting rid of the TV for the kids’ sake? Child Psych. [Image]. Retrieved from http://www.childpsych.co.za/barriers-to-learning/rid-tv-kids-sake/
Figure 3: Go Au Pair Philadelphia. (2012). Au Pairs cook healthy food with kids. Go Au Pair Philadelphia. [Image]. Retrieved from http://goaupairphiladelphia.wordpress.com/2012/04/30/an-au-pair-cooking-healthy-food-with-kids/