Back to School, Back To Health

By: Rebecca Gerard, Registered Dietitian for Healthy Chef Creations
 
“We live in a time when children are more harmed by poor diet than by exposure to alcohol, drugs, and tobacco combined. Due to poor diet, this generation of children has a shorter life expectancy than their parents.” 

David Katz, M.D. Medical Director for Yale-Griffin Prevention Research Center and Medical Editor for O, the Oprah Magazine.
 
To understand these statements more directly, look at the recent statistics for child health in the U.S.: 

1. Cancer kills more children than any other disease

2. By age 3, children have fatty deposits in their arteries

3. By age 12, 70% have developed beginning stages of hardening of the arteries 

4. 1 in 4 children are obese 

5. Obesity has doubled in the last 20 years 

6. Nearly 50% of obese adolescents remain obese as adults 

7. In the last 20 years, Type 2 diabetes has increased 10 fold 

8. Over 8 million children have asthma, up 232% in the last 40 years 

9. 7% of school age children are diagnosed as ADHD 

10. 10. Less than 7% of children and adolescents consume the recommended 2 servings of fruit and 3 servings of vegetables per day.
    

The good news is that 70% of disease is preventable through good nutrition!
 
A few simple healthy steps can make a world of difference.

1. Try eating more natural or organic foods to avoid preservatives. Preservatives in processed foods can affect concentration and immune function.

2. Limit processed sugar to a minimum. I tell my clients if you can cut down on 50% of the sugar you are currently consuming you are moving in the right direction. The average soda has 60 grams of sugar in one can. This could shut down your child’s immune system for several hours.  Also, sugar is an acid producer and it take 32 glasses of alkaline water to neutralize 1 glass of soda. The issue with this amount of acid is that it creates an atmosphere for inflammation and disease. Try preparing decaffeinated fruit teas and adding a few drops of liquid Stevia for sweetness without adding sugar 

3. Drink at least 8 glasses of filtered water. In my opinion the best kind of water is filtered tap water. There is no regulation on bottled water, so fill your child’s thermos up with water for school, home or travel: it’s easier to monitor the amount they are drinking per day.

4. Incorporate at least 5-6 servings of raw fruits and vegetable in your child’s day. Try making fruit smoothies with protein powder, fruit and water or milk. They love this!  Prepare fresh fruit and veggie finger trays with a healthy dip like peanut butter or low fat sour cream. Children will eat what is in front of them. Add a salad in with meals or add vegetables to sandwiches.

5. Limit eating out to only several times/week and if you are too busy to cook try a meal delivery service like the Healthy Chef Creations. Chef Procacci prepares low fat, nutrient dense and low preservative meals that are portion controlled to fit your family’s needs. 

6. Exercise is another important component. So if your child likes dance or engages in sports, encourage one activity a season. Try getting involved with family activities that promote movement; like biking around the neighborhood.