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Archive for the "Kids' Health" Category

Kids’ Health

The nutritional needs of children differ greatly from those of adult. Moreover, they change from one age group to the next. Infants and toddlers have completely different dietary requirements than older children and teenagers, especially during phases of growth spurts. The nutritional quality of the food that children receive plays a decisive role in their development.

From early on, kids begin to develop their own preferences for certain foods. Those are usually influenced by other children, like older siblings, playmates and friends at school. TV commercials and advertisements geared towards children also play a major role. For parents, it is important to understand their kids’ nutritional needs and direct them accordingly.  Read more »

Kids Love Healthy Foods

kids_health_wout-arrowSound nutrition plays a decisive role in every child’s physical and mental development. Kids can love healthy foods as much as they love sweets and candy. It all depends on how they are introduced to healthy eating habits. Learn more about your kids’ specific nutritional needs:

Kids Love Healthy Foods as Much as They Love Anything
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Healthy Eating Habits Can Be Learned – Mostly By Example
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Do You Know Your Child’s Daily Calorie Needs?
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Healthy Foods Your Kids Will Love
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Health, Growth and Development
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The U.S. Government Guidelines to Healthy Eating For Kids
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Reading Labels – Cracking the Code
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Portion Sizes Both Parents and Kids Can Understand
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Young Bodies Need to Move
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Nutrition for Athletically Active Children
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Helping Your Child With Weight Problems
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Turning Bad Eating Habits Around
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Helping Your Child With Weight Problems

If you are concerned about your child’s weight or health issues related to your child’s eating habits, consult first with a pediatrician or a clinical dietitian. Many factors, including age, height, body frame, activity level as well as growth spurts and normal weight gain shortly before and during puberty need to be taken into account to determine whether your child’s health needs attention.

ScaleThere is always more than one course of action that can be taken. Many commercial diets and weight loss programs are not suited for children. Most of these regimens focus on rapid weight loss through calorie and fat restriction, but they don’t teach the value of sound nutrition. In fact, restrictive diets may lead some children to become “deceptive” eaters by making them feel guilty about eating. Your best intentions may backfire. Some children who feel pressured to curb their appetite may eat in secret and turn to binge eating when they are unsupervised.

Unless children are seriously overweight, it is a good idea to allow them to “grow” into their extra weight. It may suffice to let them maintain their weight until their next growth spurt occurs. In most cases, bad eating habits can be corrected with age appropriate counseling and education.

Regular physical exercise should be encouraged at any stage of a child’s upbringing, but especially when weight problems are an issue. Weight loss through exercise is the most natural and healthiest way. You should, however, consult with a pediatrician first before your child engages in a more rigorous exercise regimen for weight loss purposes.

Finding the right strategy for lasting weight management is critical. Involving the whole family in making healthy food and lifestyle choices, instead of singling out the overweight child, will greatly increase the likelihood of success. Avoid blame or teasing at all times. It is never helpful to make an overweight child feel uncomfortable or even ashamed by commenting on his or her condition. Most children who struggle with weight problems are keenly aware of their situation and need no reminders – neither well-intended nor mean-spirited ones.

Healthy eating should be a pleasurable experience, especially for kids. If they feel deprived, they will not enjoy their food, no matter how beneficial it may be to their health. Variety makes meals interesting and helps ensure a balanced diet. There are hardly any “forbidden foods,” however, moderation is key.

The benefits of healthy eating are indispensable, especially at a young age. Make this a central mission in the upbringing of your children. Don’t assume they learn anything about nutrition on their own. It is up to you as a parent, to take the initiative to teach them. Understand this is an ongoing effort that requires your patience and persistence.

Spend some quality time around food. Organize family outings to your local farmers market or working farms that welcome visitors. Encourage your kids to lend a helping hand in the kitchen and allow them to explore and experiment with cooking techniques and the like.

Show your children that food is to be valued and appreciated and have them sit down for family dinners, instead of letting them munch mindlessly in front of the TV or the computer. If you are too busy or too tired to cook an elaborate meal, think of possible alternatives. It doesn’t take more time to pick up fresh ingredients for a salad than to order a pizza or wait in line at a burger joint. It’s more a question of your priorities – and your kids will pick on that too. Read more »

Turning Bad Eating Habits Around

What should you do when your child has unhealthy eating habits?

Apple on SwingIt is a sad fact that weight problems and even morbid obesity among children are dramatically on the rise, not just in America but throughout the world. Many youngsters who are overfed are at the same time undernourished. Excessive weight gain early in life can potentially lead to other serious health concerns, such as diabetes, heart disease, high blood pressure, asthma and also cancer. If your child is facing any of these issues, you must take action at once.

Many parents take comfort in the thought that their kids will eventually outgrow a little extra baby fat, and sometimes that may be the case. However, if a child becomes overweight from excessive consumption of unhealthy foods, drinks and sweets, the weight problems will not disappear with the next growth spurt.

Give your child a healthy start in life

Teaching healthy eating habits to your children from early on is one of the most important investments you can make in their lives. Many habits and preferences develop during early childhood and continue often for a lifetime. But you cannot expect kids to distinguish healthy from unhealthy lifestyle choices by themselves. They follow the example set by adults and older siblings. For parents, this is a short window of opportunity to get it right. When kids reach their teenage years, the chances for parental influence and guidance diminish quickly. So, if you observe your child exhibiting unhealthy behavior, you must try to stop the trend while you still can.

Set the stage for a healthy lifestyle at home

Healthy living starts in the home. Parents are supposed to lay down the rules for meals and snacking. They supposedly determine what kind of food their kids can find in the fridge or the pantry. They are in charge of scheduling time for exercise and physical activities. Parents are foremost and ultimately responsible for their kids’ health and well-being.

At least while they are young, children will follow the standards set for them. Of course, you can’t expect to maintain control over their environment forever. Once they go off to school and spend more time outside the home, they are exposed to the same onslaught of temptations as the rest of us. Cafeterias, vending machines, coffee shops and fast food places can quickly sabotage all the good efforts that were made on their behalf in the past. But don’t give up and don’t underestimate the lasting effects you can have on young minds, even if it doesn’t show at the present. Most importantly, be a good role model. In other words, live yourself by the rules you set for your kids.

Deal with your child’s weight problems

It can be difficult for parents of an overweight child to talk about weight problems. They may find the subject embarrassing or don’t want to hurt their child’s feelings. Shying away from addressing these issues, however, is never helpful, least of all for the child.

There can be many reasons for weight problems to occur at an early age. Environmental factors, such as a sedentary lifestyle, easy access to food at home and frequent visits at restaurants and fast food places can all contribute to unhealthy weight gain. Family history, genetics and heredity may also play a role and need to be taken into consideration.

Sometimes, parents tend to overreach in response to their child’s weight issues. Most weight loss programs are designed for adults and are not suited for children and their nutritional needs for growth and development. Especially weight loss through fasting and calorie restriction is not recommended for youngsters. 

However, portion sizes must be monitored even for growing kids. For some parents it may be hard to say “no” when children ask for second helpings or extra treats and snacks. Keep in mind that you are not doing them any favors by not setting some necessary bounderies .

For a diet regimen designed for children, I advocate nutritional quality over calorie restriction. Balanced meal plans with emphasis on fresh fruits and vegetables should be at the center of any weight loss program, and particularly for children. Don’t get discouraged if you encounter initial resistance. Most kids have neither “natural” preferences nor distastes and can love healthy foods as much as they love junk food or candy. When you introduce dietary changes, be patient but also be persistent.

Don’t blame your child, change the environment

Never make a child feel guilty when you talk about weight issues. This is a delicate subject and needs to be approached carefully. Instead of dispensing blame, consider ways to build a health-promoting and supportive environment where your child can gradually become comfortable with the changes you’re trying to make. As I emphasized earlier, your own behavior as parents and the standards you set for your entire family play a crucial role in your child’s chances for success.

It is never too late to keep trying

Don’t count on quick results. Like many adults, children with weight problems often face long struggles that can last for a lifetime. Don’t set the mark too high or try to achieve impossible goals. Work towards gradual but lasting differences in your child’s eating and lifestyle habits. Failure and relapses are almost inevitable, but you don’t give up trying.

Nutrition for Athletically Active Children

A healthy, balanced diet is essential for your children’s physical fitness – and even more so for their athletic performance. Getting a plentiful supply of nutrients assures the muscles to be sufficiently fueled with glycogen at times of strenuous activity. Foods high in complex carbohydrates, moderate in protein and low in fat and sugar are best suited for pre- and post-exercise meals. Sufficient intake of fluids should be encouraged before, during and after exercise.

Tony BananasFoods to “fuel up”
Highly nutritious meals should be consumed by athletically active children two to three hours prior to a sports event or a training session to allow enough time for the stomach to empty out. Enhanced physical activity on a full stomach can have adverse effects on both the muscles and the digestive tract, which may result in poor performance as well as an upset stomach.

Carbohydrates are the most important source of fuel in a young athlete’s diet. Carbohydrates come mainly from plant foods. Good sources of complex carbohydrates are found in pasta, brown rice, whole grain cereals (not too high in fiber), tortillas, whole-wheat breads and rolls, potatoes, corn, peas, bananas, apples and oranges. All of these foods are easily digested, so your child’s stomach is empty and blood sugar levels are stabilized before the sport event begins. A quick snack closer to the time of performance can give your young athlete an extra boost, but it may also make him feel sluggish.

Lean sources of protein are roasted and skinless chicken or turkey, lean roast beef, grilled fish (not fried), yogurt, low-fat cheese, low-fat milk and hard boiled or scrambled eggs.

Foods for quick “re-fuel”
Immediately after a sports event, training session or any strenuous activity, you must give your children sufficient amounts of water to prevent dehydration. Instead of plain water, you can offer diluted fruit juices to quickly increase the glycogen levels in the muscles. Snacks that provide carbohydrate are useful too. Bananas, orange segments, pretzels, mini bagels and fruit yogurts are excellent choices.

Foods for “complete recovery”
Two to three hours after a sports event or training session, you should follow the same dietary guidelines given for pre-performance meals to restore spent glycogen in the muscles. More protein and fat can be included in the post-event meal.

Advise your children to choose wisely if the team stops at a pizza parlor or a fast-food place to debrief or celebrate. The young athletes may be ravenous and eat too quickly. Filling up on empty calories without nutritional value is never a good idea and even less so for bodies that need to recover.

Staying hydrated
Avoiding dehydration at all times is vital whenever your children are physically active. Sufficient hydration is also a key element for optimal athletic performance. Frequent water breaks, especially in warm weather, are a must. Encourage your kids to drink before, during and after practice or events. Water should be the beverage of choice to replace the body fluids lost during exercise. If your child finds plain water unappetizing, try adding small amounts of juice or lemon slices.

Water BoyThe type, amount, timing and even the temperature of the fluids you offer your kids can affect how well their bodies are able to re-hydrate. Cold fluids are absorbed faster than warm ones. Sports drinks with relatively low sugar content (no more than 15 to 18 grams of carbohydrate per cup) are suitable for fluid replacement as well. Dilute fruit juices and other high sugar beverages (at least one cup of water to one cup high sugar beverage) because of their high carbohydrate content, which can slow down the absorption process of water into the body and possibly lead to stomach cramps, nausea and diarrhea. Avoid caffeinated beverages, such as cola drinks, tea and coffee, that act as diuretics and dehydrate the body even more.

It’s all a matter of timing
One to two hours before an athletic event, have your child drink 8 to 16 ounces of water and another 8 to 10 ounces of water approximately 10 to15 minutes before the event begins.

During the event, your child must have enough water breaks. Many children do not feel the need to drink lots of fluids during exercise because they are not able yet to discern subtle signals from their bodies. It’s your job as a coach or parent to ensure that the young athletes drink 3 to 4 ounces of water every 15 to 20 minutes while they’re on the court or the field. If events last longer than 90 minutes, offer kids 8 to10 ounces of diluted sports drinks or diluted fruit drinks every 15 to 30 minutes.

After an athletic event, kids must re-hydrate by drinking at least 16 ounces of water or a diluted sports- or fruit drinks for every pound they lost in body weight due to their activities.

Be advised that these are only guidelines. A child’s age, body size, fitness level, the intensity and duration of physical activity, temperature, humidity, altitude and many other factors can all affect the dehydration process.

Portion Sizes Both Parents and Kids Can Understand

Understanding serving sizes can be challenging, especially when you try to determine appropriate portions for growing kids at different ages. Here are some handy guidelines that are easy to remember. The measurements here are right for children 6 years and older. Offer smaller servings to preschoolers (2-5 year old).

 Portion Sizes Parents and Kids Can Understand

(1) One cup of cooked pasta or rice equals roughly the size of a tennis ball.
(2) A cup of fruit is about as big as a baseball.
(3) 1.5 ounces of hard cheese are as large as three dominos.
(4) One pancake, waffle or tortilla should be no bigger than a compact disc.
(5) Two tablespoons of salad dressing fill a ping pong ball.
(6) Three ounces of meat, poultry or fish are about the size of a deck of cards.
(7) A medium-sized potato is as big (or small) as a computer mouse.

These, of course, are only a few samples. Similarly, you can use the size of a baseball to measure serving sizes for cereal, popcorn and most vegetable dishes. The size of a deck of cards is also appropriate for poultry, fish and meat servings. Hockey pucks are good for measuring biscuits and other pastries. For nuts, limit serving sizes to golf or ping pong balls. Tennis balls are right for beans and legumes. Compact disc sizes are about right for pancakes, waffles and tortillas. Cookies and sweets should be limited to something smaller than what we have among our samples shown above.

Young Bodies Need to Move

Regular physical exercise is a lifetime necessity, but it is especially important for kids during their growing phases. Unfortunately, many youngsters are not sufficiently active, both by choice and lack of opportunity. Physical education (PE) is no longer a part of every school’s curriculum and organized sports can be expensive or are simply unavailable. Many parents are on their own trying to support their kids’ athletic ambitions.

Slam Dunk DudeEspecially kids who live in less than safe neighborhoods are often forced to stay at home after school hours and have little else to do with their free time than listening to music or playing video games. With their parents working long hours, there is little chance for them to exercise as a family. And yet, besides healthy eating, getting enough physical exercise is the most important ingredient of every child’s upbringing.

Parents need to make their children’s physical fitness a priority, no matter the circumstances. Throughout childhood, but especially during rapid growth phases, all kids need to move their bodies to build strong bones and muscles, develop a healthy heart and lungs, burn calories and, last but not least, build self-esteem and confidence. They won’t be able to make up for in later years what they miss out on at a young age.

So, here are a few simple ideas for parents to incorporate in their busy schedules to make sure that their children’s basic physical needs are met.

Most kids enjoy sports and games more when they have others to join them. Don’t expect your child to entertain himself by playing alone. Try to get the whole family involved, including the dog. Your child is more likely to engage in physical activity if you partake as well. Parents who work out regularly and stay fit are much more likely to pass their habits on to their kids.

Flying FootballLook for activities you can enjoy together as a family. Many adult sports are too challenging for young children. So, find something everyone can be good at. You don’t have to get your offspring ready for the Olympics ever time you go for a run or a swim. Bicycling in the park, walking the dog, even raking leaves or working in the garden together will be beneficial for family members of all ages.

Make sure that all activities are safe and the right protective gear is being used at all times, e.g. helmets, gloves, protective devices for knees, shins and elbows, etc. Don’t challenge your children to do things they are not ready for, such as skate boarding, skiing or jumping off diving boards. All sports should be fun and not anxiety provoking. Especially younger siblings may need extra care in this regard. All physical activities should be fun and conducive to everyone’s health. When children learn new skills and have fun at the same time, they will more likely to stick with their new pastime, sometimes for the rest of their lives. Don’t put pressure on your child in terms of competitiveness unless he or she thrives on it. Don’t try to satisfy your own ambitions vicariously through your child’s efforts.Billy Barbell

Teach your kids to use moderation, including in their athletic activities. Unnecessary sport injuries must be avoided at all times. There is no point in pushing your child to the point where she suffers serious and perhaps lasting damages.

Communicate the value of lifelong physical health and fitness to your children whenever possible. There are few things in life you can pass on to them that are as important and as meaningful.

Healthy Eating Habits Can Be Learned – Mostly By Example

Your Actions Speak Louder Than WordsMany parents have a hard time making their kids eat “healthy” foods, especially fruits and vegetables. Apples and pears – no way! Brussels sprouts and spinach – forget it! Broccoli – that will be the day!

You may know the scenario. It’s war! Little jaws lock, small mouths refuse to open. You try every trick in the book and still don’t get any cooperation. Neither your parental authority, nor bribery, nor bargaining make a difference. Eventually, you give up, accept defeat and go along with whatever your little darlings demand.

Needless to say that everybody loses when parents forego their responsibilities – especially when it comes to healthy eating habits. It doesn’t have to be like this.

Kids learn mostly by example. They model their own behavior after their parents and their older siblings. If your kids have bad eating habits, ask yourself how that happened in the first place. If you eat a poor diet yourself, neglect your health and physical fitness or smoke and drink in front of them, you shouldn’t be surprised if your children go down the same road. So, be a good role model and set the stage for healthy eating at home and when you eat out as a family. Let your actions speak louder than your words.

Do not expect your kids to know for themselves what is good for them. They don’t have “natural” instincts they can trust. At times, they need your guidance and, if necessary, your willingness to draw the line. Don’t be an enabler. If your kids nag you to buy them snacks or candy and you give in despite of better knowledge, you can only blame yourself for the consequences.

It’s never too early to start teaching your kids the art of healthy eating. Take your children with you to the grocery store or, even better, to your local farmers market. Explain to them the benefits of the foods you’re buying. You may want to visit a working farm where they can see first hand how produce is grown and harvested. Among other things, it will help them appreciate the value of their food.

Kids are more likely to try foods they can help to prepare. Sharp knives and hot boiler plates notwithstanding, there is plenty to do around the kitchen table for kids of all ages. So encourage them to lend a helping hand once in a while. Who knows, you may lay the foundation for your child’s career as a culinary rock star or at least a skilled hobby chef.

Eat together as a family whenever possible. Sit down for dinner and don’t allow your children to eat mindlessly while their attention is focused on other things, such as watching TV, playing video games or doing homework. Mealtimes are great opportunities for them to learn social skills, table manners and healthy eating habits.

Offer your kids portion sizes that are appropriate for their age. Let them know that they can have seconds if they are still hungry, but encourage them to eat slowly. It takes the stomach about twenty minutes to send a signal to the brain that it is full.

Keep in mind that children don’t have the same tastes as adults. For instance, many kids don’t like spicy food, certain textures or even colors. As a parent, you should never nag or force them to clean their plates. Don’t bargain with them or bribe them either. Dessert should be treated as what it is, a part of a meal, not a reward for good behavior. Generally speaking, it is never a good idea to use any kind of food as a bargaining chip.

Fruit Drinks, A Cause For Concern?

Dear Timi,
My kids have discovered they like fruit drinks made at home from scratch. It’s all fresh fruit they are getting, so it’s supposed to be healthy, right? Should I be happy or worried?

Dear Reader,
Daily servings of fresh fruit are a good idea at any age and certainly beneficial for kids. Fruit is high in fiber and carbohydrate and has practically no fat, except for coconut and avocado (yes, that is a fruit too). The greatest benefits come from vitamin C and beta carotene and also from plant chemicals found in citrus fruits, berries, watermelons, grapes and apples.

Potentially negative side-effects of blenderized fruit drinks may be caused by the high sugar and calorie content. High quantities of fruit sugar can increase blood sugar levels to a degree that insulin secretion becomes elevated. This, in turn, may cause a “rebound drop” of blood sugar to a new low. The result is more intense craving for sugar. Overindulgence in high sugar drinks is one of the leading causes of obesity today. My advice to you: Everything in moderation – even the healthy stuff.

What about those Juice Smoothies?

Same thing. Made with fresh ingredients, smoothies are nutrient-dense and high in vitamins, minerals, phytochemicals and fiber. The downside is that when you blenderize fruit this much, you do essentially the stomach’s digestive work in advance by breaking down the fiber and the chemical structure of the fruit. Therefore, the nutrients become more readily available for absorption. If the digestive process is cut short, a higher concentration of sugar from the fruit reaches the blood stream and elevates the blood sugar level quickly. The same effects occur that I described above.

Also, most smoothies contain additional ingredients other than fruit, such as milk or soy. Typically, they are 20 to 32 ounces in size and can contain as many calories as a full meal. Some have a high fat level from added milk or yogurt. Read the ingredients list carefully before you buy commercially produced fruit drinks and smoothies and watch the serving sizes.

Is Fast Food Especially Bad For Young Kids and Teenagers?

Dear Timi,
I have always been an advocate for healthy eating and have tried to educate my children well in this regard. My thirteen year-old, however, likes to spend time with his friends hanging out at fast food places. I noticed that he’s getting a bit chunky lately. I don’t want to take away the fun he’s having, since we live in a small town where there’s not much to do for kids, but his weight gain concerns me. What should I do?

Dear Reader,
You are not alone. Most parents struggle at one time or another with their children’s eating habits. Teenagers especially, who are in the process of separating themselves from home and trying to find their own identity, will sometimes use food as a tool to assert their independence, simply because that may be an area where they have more control. This doesn’t have to give cause for alarm, unless someone develops serious eating disorders in the process.

I don’t think that’s the case with your son, though. Food may not even be the main issue. From the way you describe it, he just likes spending time with his friends and, unfortunately, that includes regular visits at fast food places – which is not a good idea at any age and certainly not for kids who are growing and are particularly in need of sound nutrition. If negative effects are already showing in terms of weight gain, it may be time to have a serious talk. You say that healthy eating habits are well established in your household. That should make it easier for you to remind your son of the importance of a balanced diet. It would be much harder if bad eating habits were common in your family and lifestyle changes had to be imposed on everyone.

Unfortunately, there is a certain urgency in all this. The damage your son is doing to his body right now may have serious consequences for his health later in life. In a few years, you will have less influence and control over your children’s lifestyle choices, and once they have money in their pockets and are old enough to drive, they are out of your reach.

Another obstacle that works against you is the omnipresence of fast food joints. Even in small towns like yours, they can be found on almost every corner. Health care professionals and policy makers have long urged legislation that keeps fast food outlets away from school grounds – obviously without much success. Worse yet, many schools depend on the funds they receive from snack food- and soft drink manufacturers for allowing them to sell their products on or near campus. Don’t expect for these policies to change any time soon.

So, what can parents in your situation do? As always, good communication is key. Your son is old enough to have a mature conversation about your concerns. At first, he may refuse to listen, but in my experience as a mother, nothing is really lost on teenagers, even if they pretend otherwise.

Reading Labels- Cracking the Code

Reading Nutrition Facts labels can be a challenging task. Trying to understand what they are all about is almost like cracking a secret code. So, here’s some help. As you read down, there are important sections to pay attention to.  

Nutrition Facts Label

Every panel is divided into several sections. The top section contains specific product information, such as serving size, calories and nutrients. They vary with each product. The bottom part is basically a footnote and provides general dietary data about nutrients.

Serving Sizes: 1Serving Size and Servings per Container

Serving sizes are important to understand. All the data on the  label refer to the serving sizes. They are not always the same as what is in the package. In fact, you should assume that the typical package contains more than one serving size. And, it may not refer to the amount of food you are actually going to eat. For instance, a bag of potato chips can have more than one serving. So, you have to calculate the amount of servings carefully. If you eat a bag of potato chips that contains, let’s say, 4 servings, you have to multiply all the data on the Nutrition Facts label by 4. That means that you consume four times the amount of calories, fat, cholesterol, sodium, carbs, fiber, sugars and protein that are indicated on the label.

Nutrition Facts: Serving Sizes

2. Calories and Calories from FatCalories and Calories from Fat

This part of the Nutrition Facts label refers to the amount of calories and calories from fat contained in one serving size. Again, you have to multiply the total calories of one serving by the number of servings you actually eat to estimate the total calories you are getting. In this sample product, one-third (or 33%) of the calories per serving  comes from fat.

Nutrition Facts: Calories and Calories from Fat

3. Limit These NutrientsLimit These Nutrients

Fat, particularly saturated fat and trans fat, cholesterol and sodium have all potentially negative effects on your health. While it is nearly impossible to avoid them altogether, you can (and should) take steps to limit their consumption as much as possible.  

Nutrition Fact: Limit These Nutrients

4. The Percent Daily ValueThe Percent Daily Value (%DV)

% Daily Value refers to an adult man’s dietary needs. It may not match the percent of nutrients needed in your diet and is certainly above the dietary needs of young children. So, don’t worry too much about this number in the middle section of the label. Try to keep the total daily intake under 100% DV. On the other hand, make sure your kids get enough complex carbohydrates as well as soluble and insoluble fiber.

Nutrition Facts: The Percent Daily Value

5. Get Plenty of These NutrientsGet Plenty of These Nutrients

This is the good stuff! Sufficient amounts of fiber enhance regularity. Calcium strengthens bones and teeth and reduces the risk of osteoporosis later in life. Iron is good for the blood. Vitamins A and C are antioxidants that can decrease the risk of heart disease and help to strengthen the immune system.

You can see that food labels not only warn about potentially detrimental ingredients in our food, but they also inform about the benefits from others. While these numbers may not be applicable for children of all ages, they do tell you about the nutritional quality of the food you give to your family. Here’s another hint: To be a “good source” of a specific nutrient, the food must contain at least 10% of that nutrient in one serving.

Nutrition Facts: Get Plenty of These Nutrients

6. The Daily Values for 2,000 and 2,500 CaloriesThe Daily Values for 2,000 and 2,500 Calories

Daily values are based on 2,000 and 2,500 calories. This is an average estimate and may vary based on age, gender and  activity level.  

Nutrition Facts: The Daily Values for 2,000 and 2,500 Calories

What’s Missing? 

There are a few nutrients that aren’t liested on the Nurtition Facts label. Those are still important components of a healthy, balanced diet. For example, you must consider water, B-Vitamins and phytochemicals. You have to use your own brain for this last part. The Food Guide Pyramid is another useful tool to help you.

About Ingredients

Ingredient lists work almost like recipes. They tell you what is in the food container. All ingredients are listed in a certain order –  the largest amounts come first, the smallest come last. Food manufacturers include also additional information about the sources of the ingredients used, such as the type of grains, oils, cheese cultures and spices. Also mentioned are chemicals for coloring and preservation that have been added.

Nutrition Facts, Ingredients List

Plus the Extra Benefits

Health Claims on Labels: The Food and Drug Administration (FDA) requires all health claims to be supported by scientific evidence. Such claims usually link food or food components with the increase of health benefits or decrease of risks for certain chronic diseases. A grading system designates the qualification of health claims – Grade “A” being the best and Grade “D” being the least qualified.

Calcium and Osteoporosis: Sufficient intake of calcium is important for growing kids to strengthen bones and teeth and help prevent osteoperosis later.

Dietary Fat and Cancer: Limiting total fat intake may help reduce the risk of some cancers.

Saturated Fat, Cholesterol and Heart Disease: Keeping saturated fat and cholesterol levels low may reduce the risk of heart disease.

Fiber, Heart Disease and Cancer: Grains, fruits, vegetables and other high fiber foods may help lower the risk of heart disease and certain forms of cancer.

Sodium and High Blood Pressure: Avoiding high levels of sodium may help prevent hypertension and lower the risk of heart attack and stroke.

Folate and Neural Tube Birth Defects: Women taking a daily dosage of 400 micrograms of folate lower the risk of giving birth to children with neural tube defects.

Any particular diet can only be considered as one factor in risk reduction or prevention of certain diseases. Environmental hazards, hereditary conditions and excessive use of alcohol, nicotine and drugs may cause health problems as well.

The Truth About Nutrient Content Claims

What Is “Free,” “Low,” “Lean” and “Light?” FDA regulations list the admissible use of nutrient content claims as follows:

“Free”
• Calorie-free: fewer than 5 calories per serving
• Sugar-free: fewer than 0.5 grams per serving
• Fat-free: fewer than 0.5 grams per serving
• Trans Fat-free: fewer than 0.5 grams per serving
• Sodium-free: fewer than 5 milligrams per serving

“Low”
• Low-calorie: 40 calories or fewer per serving
• Low fat: 3 grams or fewer per serving
• Low-saturated fat: 1 gram or fewer per serving
• Low-sodium: 140 milligrams or fewer per serving
• Low-cholesterol: 20 milligrams and 2 grams saturated fat or fewer

“Lean” and “Extra Lean” (for meat, poultry, seafood, game)
• Lean: fewer than 10 grams fat, 4.5 grams saturated fat, 95 milligrams cholesterol per 100 grams
• Extra Lean: fewer than 5 grams fat, 2 grams saturated fat, 95 milligrams cholesterol per 100 grams

“Light”
Nutritionally altered products carrying the label “light,” contain one third fewer calories or half the fat of the “regular” version of the reference food. The term “light in sodium” can be applied where the sodium content has been reduced by 50% or more. “Light” can also describe characteristics, such as texture and color (e.g. “light brown sugar” or “light and fluffy”).

Healthy Eating Requires Education

In a recent issue of the New York Times, Alice Waters, the founder of the famous restaurant Chez Panisse in Berkeley, California, co-wrote an article on the importance of teaching and practicing healthy eating habits in our schools. She also urged the government to commit more funds for the improvement of the National School Lunch Program that was established in 1946. From its inception, the School Lunch Program was meant to serve as a safety net for children whose parents were too poor to buy food for them to take to school. Unfortunately, the program has been notoriously underfunded throughout its existence, and only a small portion of its meager means go actually towards food supplies. Most is absorbed by administrative costs, services and even for heating bills of school cafeterias.

Alice Waters deserves to be heard. She does not only talk the talk, she walks the walk too – and admirably so. Her brainchild, “The Edible School Yard,” ¬is a program where young children can learn about healthy nutrition by planting, growing, cooking and eating fresh fruits and vegetables as part of their curriculum. When she started out in 1994, she had little more than her enthusiasm, the eager collaboration of a middle school principal and the support of an ever growing circle of like-minded teachers, parents and volunteers. Fifteen years later, “The Edible School Yard” has become a great example for how health education programs can be integrated in our public school system, especially when they are presented in interesting and imaginative ways. All those politicians and bureaucrats who have been talking for years about the need to reform The National School Lunch Program should take notes from Ms. Waters and her friends.

The advantages of including health education in schools as early as possible are obvious. However, before we even begin to teach our kids healthy eating habits, many schools will have to provide a more health-promoting environment. Too many cafeterias offer processed and pre-packaged foods, which are commonly high in fat and calories but have little nutritional value, as their standard fare. By contrast, organically grown, farm-fresh fruits and vegetables are often hard to come by, despite of many promises and sometimes earnest efforts by school district officials, teachers and parents to push for change. Few schools have in-house kitchens, making it hard, if not impossible, to serve meals made from scratch. That is why Alice Waters emphasizes the importance of investing in industrial-size kitchens at all schools. Without the ability to prepare fresh food on campus, school cafeterias will remain limited to fast-food-style and other ready-to-eat meals, no matter how much money they receive from the government.

In addition to improving the nutritional quality of the food we serve our children at school, we have to make comprehensive health education part of the standard curriculum at all public schools. When children learn about the health benefits of good nutrition early on, they are much more likely to make healthier lifestyle choices beyond their formative years – hopefully for life. There is no better way to implement preventive health care than by teaching these values at a young age. The earlier the exposure, the longer lasting the effects will be.

For some, these ideas may be too idealistic, too utopian, especially in times of dwindling budgets all around. If that is so, I think we need to question our priorities. The money we spend on the health of our children is the most important investment we can make in the future. In politics, there is so much talk about issues of national security and what not. Here’s one that really deserves our attention. We cannot tolerate any longer the widespread ignorance about the basics of good health that plagues our society. Eventually, we must achieve “universal health literacy” – and for this, we had better start teaching our kids.