 |
Feeding
the Future
| (Excerpted From Eat This, Not
That! by David Zinczenko, Editor-in-Chief of Men's Health with
Matt Goulding/ Rodale Books 2008) |
|
Just as the waistline of the
average adult American is expanding at a belt-breaking rate,
so too are those of this country's youth. It doesn't take a nutritionist
to see that almost overnight we've gone from Generation X to
Generation XXL. Recent research shows that kids today consume
180 calories more per day compared to kids in 1989, and all of
those extra calories translate into some pretty staggering health
consequences: 45 percent of this country's youth are overweight
or obese, and the number of children burdened with diabetes has
nearly quadrupled in the past thirty years.
Only 2 percent--that's right,
2 percent--of children between the ages of 2 and 19 are fulfilling
their five main recommendations for a healthy diet laid out in
the USDA's Food Guide Pyramid. That means a serious dearth of
whole grains, fruit, vegetables, dairy, and lean proteins and
an excess of sugar-filled packaged foods. In fact, a study of
4,000 children of that same age group showed that the overwhelming
bulk of their nutrients come from cereals and fruit drinks. If
kids are relying on Frosted Flakes and Hawaiian Punch for nutrition,
we know there's a problem.
We all need help with our diets,
especially kids. Use the guidelines and tips below to lay the
foundation for a life of healthy eating.
Eat This
Calcium: Only 30 percent of children consume
the recommended number of servings of milk each day. Avoid brittle
bones by pouring them a glass of calcium-enhanced orange juice
for breakfast, or by making a cup of low-fat, low-sugar yogurt
or string cheese part of their daily snack routine.
Fiber: Besides keeping our bellies feeling
full, fiber plays a vital role in regulating blood sugar levels,
which makes it a potent weapon against one of the biggest health
threats facing kids today: type II diabetes. The American Health
Foundation recommends that a child's fiber intake be equivalent
to his or her age plus 5 grams a day. Start their days with a
bowl of cereal with at least 5 grams of fiber per serving and
send them off to school with a high-fiber fruit like raspberries,
a banana, or a sliced apple.
Vitamin A: Only about one-third of males and females
12 to 19 years old consume the recommended daily amount of vitamin
A. Vitamin A is essential in developing and strengthening our
immune systems, improving vision, and aiding in healthy cell
growth. Try pairing baby carrots with peanut butter for an afternoon
snack.
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