Armor for the War Against Childhood Obesityby Annessa Chumbley, RD
A 15-year old is imprisoned within his own body. He is morbidly obese, and has trouble walking short distances. When he first came to see me, he was downcast and unconfident. His face carried an empty expression. But, he was determined. He knew he needed a change and that he wasn’t truly living. Within the first three months, he lost 103 pounds. The first 41 pounds vanished within 30 days. How did he accomplish this? He made just two initial changes: completely cut out soft drinks and juice, and stopped eating any tater tots, French fries, or chicken fingers. I can sum up this young adolescent in one word: courageous. Committing to such vast changes at such a young age is not easy to say the least. It challenges a child’s character at the very moment when their character is being developed. There is a war going on in America – a war that affects one of our most vulnerable populations – children. Children, by nature, cannot truly fight for themselves. There are two different paths that can be taken when fighting this war. The first path requires no effort at all, because it is the path of least resistance. It requires no research by parents, no changes by schools. Go into the grocery store and purchase the cheapest, most convenient food for kids. The unhealthy path has become far too easy to take. The second path is the more difficult one, because it requires thought, planning, research, strategy. It also requires the most honorable qualities of a person’s character: discipline, determination, and courage. One must suit up with armor daily to fight this war, because the choice to be unhealthy constantly makes itself readily available. But, the benefits of this path make every ounce of energy spent fighting this war worth it. The outcome will be children who are able to truly live life with the zest that defines the very essence of childhood.
Campaigns are extraordinary, because there is strength in numbers. However, the real obesity battle is going to be fought at home and in the schools. It will be fought by the parents and the children themselves. It is the daily choices that are made by each parent and that are taught to each child. We need to remember that relationships are often solidified around the table, so this is an important point. Children feel more validated when parents invest time in them, and this often takes place around food.
The bottom line is food directly affects our children. Whether they gain weight from eating processed junk food or not, it still affects their minds, their energy level, their mood, and their learning ability. Eat junk, and one will feel like junk, and this is especially magnified in our children. Many of our children are overweight and undernourished. But nourish them well, and their little bodies will respond amazingly, and we will solidify habits that will serve them well the rest of their lives. Let us suit up with some daily armor to fight this war worthy of our time, attention, and effort.
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As a new mom, one stroll through the kid’s aisle and I was shocked not just at the ingredients of the foods, but the claims that were made about them. As a dietitian, I now know that I can go to this aisle to find what I call the "nutrient of the year". For example, fiber in particular is popping up in everything from sugary cereals, Pop-tarts, to yogurt. The problem is pumping nutrients into processed food does not make them any better for our kids. Remember, "CLAIMS ARE LAME!" Here are just a few examples of deceptive marketing:
Pop-tarts®. Take a look at the front of the box, and you will find that Pop-tarts are a good source of six vitamins & minerals, a good source of B vitamins, cholesterol free, and no trans fat. Each Pop-tart contains about 4 ½ teaspoons of sugar. Under ingredients there are seven different kinds of sugar listed. If a child eats two, they have consumed 400 empty calories of mostly sugar, hardly any protein and virtually no fiber. My personal problem with this food is that is it marketed to whom? Children. For what meal? Breakfast.
Cereals. Once again, take a look at not only the front of the box, but where they are located in the breakfast aisle. The sugary cereals with the bright characters are right at eye level and below (an easy reach for children), while the high-fiber healthy cereals are higher, practically out of reach. Cocoa Puffs®, for example, is almost 50% sugar. Apple Jacks® can mask itself under the healthy word "apple" but most of its ingredients prove that it should be called "Corn Jacks": whole grain corn, corn fiber, milled corn, cornstarch, and modified corn starch. Wow! Not that there is anything inherently wrong with corn, but one would think there would be more apples as opposed to corn. It shows that things in our processed food are not what they seem. Last winter, at the height of the flu season, Cocoa Krispies came out with an "immunity boosting" label. Truly, the "immunity boosting" banner should reside over the produce section of the grocery with foods that are packed with true nutrients and antioxidants that will protect and defend our children’s immune systems, not on a box of processed cereal filled with sugar.
Cereals. Once again, take a look at not only the front of the box, but where they are located in the breakfast aisle. The sugary cereals with the bright characters are right at eye level and below (an easy reach for children), while the high-fiber healthy cereals are higher, practically out of reach. Cocoa Puffs®, for example, is almost 50% sugar. Apple Jacks® can mask itself under the healthy word "apple" but most of its ingredients prove that it should be called "Corn Jacks": whole grain corn, corn fiber, milled corn, cornstarch, and modified corn starch. Wow! Not that there is anything inherently wrong with corn, but one would think there would be more apples as opposed to corn. It shows that things in our processed food are not what they seem. Last winter, at the height of the flu season, Cocoa Krispies came out with an "immunity boosting" label. Truly, the "immunity boosting" banner should reside over the produce section of the grocery with foods that are packed with true nutrients and antioxidants that will protect and defend our children’s immune systems, not on a box of processed cereal filled with sugar.
Fruit Roll-Ups®. One would think by the front of the box that they are practically giving their kids a piece of fruit with a Fruit Roll-Up. However, nature never gives us even natural sugar without giving us fiber, which helps sustain that energy. Fruit will give your children the nutrients, antioxidants, and fiber that a roll-up cannot live up to. One cannot recreate nature!
Stick with the "Source of Truth".
I recommend in almost all instances ignoring the nutrition facts label, and reading instead the ingredients list (which I affectionately have renamed the "source of truth"). If you really want to know what you’re putting in your child’s body, put your research efforts there. Go home and research what each ingredient is and where it came from. A whole world will open up to you. If you only rely on the nutrition facts, it becomes tempting to think that all calories are created equal. If this were true, one could feed their kids 15-20 "100 calorie snack packs" a day and they would be the epitome of health.
I recommend in almost all instances ignoring the nutrition facts label, and reading instead the ingredients list (which I affectionately have renamed the "source of truth"). If you really want to know what you’re putting in your child’s body, put your research efforts there. Go home and research what each ingredient is and where it came from. A whole world will open up to you. If you only rely on the nutrition facts, it becomes tempting to think that all calories are created equal. If this were true, one could feed their kids 15-20 "100 calorie snack packs" a day and they would be the epitome of health.
Use power snacks!
Instead of succumbing to a quick "drive by fry" snack when you find yourself out with hungry kids, throw snacks in your purse or bag such as apple or carrot slices, cheese sticks, bell pepper slices, and peanut butter for dipping. Bananas are nature’s power bars and perfect for on-the-go activities! Thankfully, more naturally healthy snacks are popping up, like one of my favorites, Funky Monkey®, a dried-fruit snack with nothing else added.
Instead of succumbing to a quick "drive by fry" snack when you find yourself out with hungry kids, throw snacks in your purse or bag such as apple or carrot slices, cheese sticks, bell pepper slices, and peanut butter for dipping. Bananas are nature’s power bars and perfect for on-the-go activities! Thankfully, more naturally healthy snacks are popping up, like one of my favorites, Funky Monkey®, a dried-fruit snack with nothing else added.
Start out on the right foot.
Remember, choices perpetuate themselves, so feed your kids a healthy breakfast that will keep their metabolism going strong. Feed them a doughnut for breakfast, and they will want something sweet or greasy for lunch. Take a challenge RIGHT NOW not to feed your child pastries, sugary cereals, pancakes, or even fast food sandwiches for breakfast. Instead, keep hardboiled eggs in the fridge for an easy morning, yogurt, cheese, oats, homemade granola, fruit or my own Power Pancake in the "Recipe" section of this newsletter. It can be kept in the freezer and heated up for breakfast that will keep them feeling good all day long. Your efforts will be rewarded!
Remember, choices perpetuate themselves, so feed your kids a healthy breakfast that will keep their metabolism going strong. Feed them a doughnut for breakfast, and they will want something sweet or greasy for lunch. Take a challenge RIGHT NOW not to feed your child pastries, sugary cereals, pancakes, or even fast food sandwiches for breakfast. Instead, keep hardboiled eggs in the fridge for an easy morning, yogurt, cheese, oats, homemade granola, fruit or my own Power Pancake in the "Recipe" section of this newsletter. It can be kept in the freezer and heated up for breakfast that will keep them feeling good all day long. Your efforts will be rewarded!
Don’t repeat history.
In other words, choose not to follow in your parent’s footsteps if they did not lay down healthy habits for you. This is particularly difficult, because the "parent tapes" are our default mode unless we put effort into changing. Many of our parents told us to "eat everything on our plates because there are starving kids in other parts of the world!"
Choose NOT put your kids through that! Also, choose not to use food (especially candy and desserts) as a reward or bribe for your children. "Behave while mommy is at the store and I’ll buy you a pack of M&M’s at the checkout." Sound familiar? It distorts their relationship with food, which is being built at a young age. Instead, build excitement around healthy food by letting your kids help make dinner. Kids will want to eat what they help create! Have a "dinner idea jar" where they can put unique dinner-themed ideas, and then once a week make a tradition of pulling from the jar and making an event out of dinner. Many things are learned through food, one of which is habits. Habits make good servants but terrible masters, so teach your children healthy habits that will serve them well, don’t enslave them to habits they will spend the rest of their life fighting.
Try to feed your kids by one rule: close to the farm. The best foods are those that have no label, and can make no claims. These are the foods that will nourish their bodies as they are building muscle, constructing bones, building brain mass, and nurturing relationships. These changes are intense, but remember, a radical problem necessitates a radical solution. Don’t justify with "everything in moderation"; no, put on your armor, and teach your child how to use their armor. You will create a better relationship with them as you fight this war together.
My adolescent still has another hundred pounds to lose, but is already having less body aches, less headaches, and increased energy. Funny thing is that he is actually eating more than he ever was before, but it is life-giving food. Now when he walks in, he is standing up straight, a big smile on his face, and exuding a confidence and joyful glow that once he had never thought possible.
It is truly amazing what food can do!
Check out Annessa's ObesityHelp blog for more fitness tips.
Join the Conversation:
What are your thoughts about flashy packaging and creative marketing aimed at our children? What can you do to combat childhood obesity in your own home and city?
Please share your thoughts and experiences in the comments section below.
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