Kids Health - Sound Nutrition

Your body needs the right fuel to help it work well. Make healthy choices for meals and snacks at home and school by packing your own lunch and snacks and avoiding high fat and sugar.

Learn how to eat healthy and keep track of the healthy things you eat with these helpful guidelines on how to build a healthy plate and a daily nutrition log to keep track of your progress:

Healthy plate tips: CLICK HERE

Nutrition Log: CLICK HERE

Healthy Diets = Healthy Kids The degree of obesity among children less than 17 years of age is now at record levels, affecting one out of four children in the United States. In 2008, more than one third of children and adolescents were overweight or obese. Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

What Does This Mean? While in the long term obesity is associated with greater risks of heart disease, diabetes and cancers of several types, it may be surprising to know that obesity is now having an immediate impact on children's health. The most apparent impact is the startling observation that type 2 diabetes now affects children between the ages of 10-14. In 1998, we reported the early onset of type 2 diabetes among Mexican-American adolescents and pre-adolescents with significant obesity (BMI > 30 kg/m); early onset type 2 diabetes has also been observed in African-American adolescents who are obese.

The Solution In many cases, families just need to make simple changes such as watching less TV, exercising more and eating a healthier diet, as well as eliminating junk food from the house.

Stress, Snacks and Your Weight Are you snacking because you’re hungry? Bored? Mad at a friend? School drivjng you crazy? Comfort snacking makes you seem like you feel better when you’re sad, angry or nervous. Every bite of food, big or small, that you take makes a difference in your weight. There is nothing wrong with a good healthy snack, but you need to keep comfort snacking in perspective. Allow yourself a treat now and then, but if comfort snacking gets out of hand, ask yourself if food is what you truly need. Try substituting different activities like mentioned above instead of food. Learn about your physical-self (what your body needs to survive) and emotional-self (how emotions and feelings effect your body) to promote your own sense of well-being.

A Word About Stress Eating For some people, snacking becomes a source of comfort when they are feeling sad, angry, or nervous. Keep comfort snacking in perspective. Allow yourself a treat now and then, but if this kind of snacking gets out of hand, ask yourself if food is truly the answer/. Try substituting different activities. Learn about yourself-physically and emotionally- to promote your own sense of well-being. © 1996 KidShape Foundation

Fast Fat Facts Most people in North America eat too much fat. The extra fat gets stored as body fat and increases the person's chances of getting health diseases and some types of cancer.

What is fat? Fat is stored food (energy).

Why does my body store fat?

  1. To insulate the body from extreme cold and heat.
  2. To cushion the body's inside parts.
  3. To store energy for future use.

How can I get rid of my extra fat? Increase physical activity and reduce dietary fat.

Just remember… You have to use more energy than you eat if you are trying to lose weight!