July 10, 2003

Prairie Fare: Healthy Habits Start Early

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

My young daughter and I were talking about our favorite foods the other day. She named "orange juice, green beans and carrots" as her favorites. Smiling, I imagined her as the future spokesperson for the "5 a Day" national fruit and vegetable campaign. Grinning, she added, "and chocolate bars and brownies."

Encouraging healthful habits is a very important, and sometimes challenging, role for parents and caregivers. Children are tempted by TV food ads and restaurant super-size portions just as adults are. Habits established in childhood often last a lifetime, so providing nutritious food and ample opportunities for physical activity becomes a key responsibility.

According to ongoing national health surveys, American children are becoming plumper. As reported in the Journal of the American Medical Association, about one in five African American and Hispanic children are overweight or obese, more than double the rate 10 years ago. The rate of overweight and obesity among Caucasian children has increased 50 percent, to about one in eight.

Health experts are concerned by these trends. Obesity that begins in childhood often remains in adulthood and could set the stage for many health issues including heart disease and type 2 diabetes. In fact, among adults, more than 300,000 deaths annually are linked with obesity.

What’s a parent to do? Restrictive adult-size weight loss diets certainly aren’t recommended for children in their prime years of growth and development. Instead, unlike adults, most children can grow into their weight with proper nutrition, physical activity and a supportive family. Here are some tips to help keep all of our kids at their healthiest:

• Keep fruits and vegetables readily available. Wash and prepare carrots, broccoli and cauliflower for quick snacks. Serve with low-fat dip if desired. Slip extra vegetables, like shredded carrots, into chili, spaghetti sauce and soup.
• Enjoy family meals more often. Families that eat together are more likely to meet nutrient recommendations.
• Consider beverage choices. Regular soda pop is okay for an occasional treat but amounts to empty calories. Water, milk and 100 percent fruit juice are healthier options, but there’s such a thing as too much juice, too. Many juice drinks are low in vitamins and minerals and high in calories.
• Don’t super-size portions. Enough said.
• Limit screen time and increase physical activity. TVs, computers and video games are tempting diversions but are sedentary activities often accompanied by high-calorie snacks. About 43 percent of kids spend more than two hours daily watching TV. The Surgeon General advises at least 60 minutes of physical activity for children on most days of the week. Even better, hop off the couch and join the children as they play.
• Invite kids into the kitchen with age-appropriate tasks. As they learn to read recipes, they expand their vocabulary. They also can sharpen their math and science skills as they learn about measuring and the chemistry of baking. Best of all, children that help prepare healthful food are more apt to sample their creations.
• Be a good role model. Suggesting that a child have an apple for a snack, while you munch on a slab of apple pie, isn’t all that effective.
• For more information, visit the NDSU Extension Service Web site and click on "Kids and Nutrition": www.ag.ndsu.nodak.edu/food.htm

Here’s a cereal-based snack that children will enjoy:

Sugar and Spice Snack Mix

3 c. toasted oat squares cereal
3 c. pretzels
2 Tbsp. margarine, melted
1 Tbsp. firmly packed brown sugar
1/2 tsp. ground cinnamon
1 c. raisins

Preheat oven to 325 degrees. In a large plastic bag with a tight seal, combine oat squares and pretzels. In a small bowl, stir together melted margarine, brown sugar and cinnamon. Pour over cereal mixture. Seal bag and gently shake until mixture is coated. Transfer to a baking sheet. Bake uncovered about 25 minutes, stirring once or twice. Spread mixture onto paper towels to cool. Add dried fruit and stir to mix. Store at room temperature in an airtight container for up to two weeks.

Makes 14 servings. Each serving contains 127 calories, 2.2 grams fat and 26 grams carbohydrate.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

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