Part of the reason our nation has seen an increase in overweight
children is the snack choices we make.
Part of the reason our nation has seen an increase in overweight children is the snack choices we make.
A profusion of fast-food chains offer instant gratification through salty, fatty comfort food: burgers, fries, chicken, hot dogs. The restaurants are making an attempt to offer lower-fat, lower-sodium options, but the kids’ meals are typically burgers or chicken nuggets and fries. And they generally come with a toy.
Candy has always been part of being a child, so candy bars and lollipops can’t take all the blame. But snack foods like chips, which come in an amazing variety, and cookies, snack cakes and pies can be found nearly everywhere. Unfortunately, instant gratification and convenience often win out over fruit and vegetables.
“Grabbing a bag of chips as opposed to cutting up some carrots for dipping in lowfat dip might seem easier,” said Heidi Sanchez, nutritionist and coordinator of an afterschool program in Gilroy. “It’s just as easy to grab an apple or a banana; they’re just as portable. But carrots and dip and other healthy snacks can be just as convenient with a little preparation by mom or older children.”
Baby carrots require no cutting and often are sold in resealable plastic bags or containers. Celery sticks can be prepared ahead; many grocery stores carry cut sticks in containers. Little cherry tomatoes, zucchini strips or circles, cucumber circles, cubes of melon and broccoli flowerets add variety. Add a lowfat salad dressing or commercial vegetable dip and it becomes a snack many teens enjoy, Sanchez said.
“Giving the teens ideas for preparing their own healthy-but-yummy creations is part of the program,” she said. “There are many easy ways to eat healthy.”
Cubes of cheese, rolled up slices of lowfat boiled ham, microwave popcorn and low-salt pretzels can satisfy a craving for “something snacky” beyond fruits and vegetables.
For those that crave sweet and creamy, there are many brands available in local grocery stores of lowfat frozen yogurt that rival ice cream in taste, as well as sherberts, gelato and ices.
For candy lovers, hard candies may provide the sweet taste without the calories.
If children have an occasional trip to a fast food restaurant or an occasional not-so-healthy snack, they’re not at risk. But once they try the healthy-but-yummy goodies, they may not miss the other ones.
Healthy tips
Ten Tips for a healthy lifestyle for kids (and adults):
1. Serve appropriate portion sizes.
2. Eat at least 5 servings of fruits and vegetables every day.
3. Eat or drink 3 servings of low fat or nonfat dairy products everyday.
4. Limit sugar in the diet which commonly comes from sodas, fruit drinks and sweet snacks.
5. Limit fat in the diet from cheese, fast foods and high fat snacks.
6. Encourage a variety of foods.
7. Take an appropriate multi-vitamin every day.
8. Limit time in front of television and computer to no more than two hours every day for people over the age of 2.
9. Participate in some physical activity for a minimum of 30 minutes every day.
10. Participate in new activities/sports.
Source: Heidi Sanchez, Registered Dietitian, Gilroy Health & Fitness, 8540 Church St., 848-1234 or 848-3400.
