Healthy Kids and Watermelon

Our Children are Becoming Overweight and Obese.

Overweight and obesity are rapidly becoming a health threat to America’s children. Recent studies show that the rate of overweight has doubled for children and adolescents in the last 20 years. Results from a recent National Health and Nutrition Examination Survey indicate that an estimated 15 percent of children and adolescents ages 6-19 years are overweight. This growing epidemic among children in the United States can lead to increases in diabetes, heart disease, high blood pressure, emotional problems as well as other serious health concerns. In addition, obese children and adolescents are more likely to become obese adults, and therefore, prevention of adult chronic diseases associated with obesity should begin during childhood.

Good Habits Start at Home

Healthful habits can start at home and have a lasting impact. One of the best things parents can do to protect their children against the devastating effects of obesity is to serve as role models by eating nutritious and fun foods with their kids. Serve whole grain products; a wide range of colorful vegetables and fruits; low-fat dairy products; and beans, lean meat, poultry, fish, or nuts — and let them see you enjoy eating the same foods. Children should never be placed on a restrictive diet unless they are under the care of a physician. If you feel that your child is overweight, consult a your child’s pediatrician and/or a registered dietitian to ascertain how best to address his or her needs.

Practical Tips to Help your Children Establish Lifelong Healthy Eating Patterns:

• Shop for food together and take time to examine, discuss and select fruit and vegetables that catch your child’s eye. Allow your child to help you to prepare these healthful foods. For example, let your child use a melon-baller to create melon balls from watermelon, cantaloupe and honeydew to create a festive, nutritious and visually appealing dessert.
• Eat together as a family, this will reinforce the idea that eating nutritious foods can be a pleasurable experience.
• Make healthy snacks available at all times for your children by keeping the fridge filled with flavorful, nutrient-rich treats such as grapes, cherries, carrots and watermelon cubes. Allow your child to be inventive with food. For example, adding small cubes of watermelon to plain low-fat yogurt creates a delicious and fun treat that can be enjoyed for breakfast.
• Replace artery-clogging, waistline-expanding snacks with healthy foods such as watermelon will help to prevent obesity while also satisfying cravings and providing essential nutrients.
• Initiate changes to your child’s diet gradually. Simple changes are easier for your child to get used to such as switching from full fat milk to non-fat milk, serving sherbet, sorbet, ice milk or fruit juice bars, or by adding fresh fruit to his or her cereal in the morning.
• Serve your children colorful, deeply pigmented plant foods… these foods tend to offer tremendous nutritional value. For example, red peppers, carrots, broccoli, oranges, watermelon are all packed with minerals, vitamins, and antioxidants.
• Start each day with breakfast, preferably fruit with low fat yogurt or granola. Make a fruit smoothie by blending watermelon cubes and a banana and crushed ice.