Back To School Tween Obesity Reduction

It's that time of year again. Hundred of thousands of children will be starting school. Some excitedly and others reluctantly for the first time. This can also be a heart wrenching time for parents as they watch their child/children go off on school buses or walk through school doors. All they can hope is that their children will remember to behave in a fashion that reflect the values they instilled in their children.

While parents may have prepared their children mentally and emotionally for school, have they or are they preparing them physically and nutritionally? There are no end of back to school specials enticing parents to stock up on snack foods and other products that are often touted as being natural and healthy but which on closer examination may not offer the nutritional values they claim.

The frequency at which meals are eaten outside of the home is a contributing factor for obesity therefore, it is important that parents take the time to prepare nutritious means and snacks for their children to eat while away from home. If meals are provided at school parents need to take the time to acquaint themselves to what is included on the school menus and make sure these items include adequate amounts of fruits and vegetables, are low in fats, sugars and salt, and include vegetarian choices also.

If children take their lunch to school this meal should be well thought out to make sure it is nutritious and provides all the nutrients required for growth and development. This meal should contain whole grains (whole wheat bread for sandwiches), some protein, some vegetables and perhaps some dried fruits and nuts for dessert. Water is preferable for drinks as it is essential for all bodily functions without the calories.

Starting the day right with a balanced breakfast which includes some protein, whole grains, and fruits will decrease children's desire to snack on high fat, high sugar items, by maintaining their sugar levels constant between meals. Studies show that children who eat breakfast do better academically than their fellow students who skip breakfast. The swing in blood sugar levels commonly noted in high simple carbohydrate foods are not conducive to learning either.

Ideally if a child or children have been out to school all day it is good ffor the family to sit down to a meal together at the end of the day, and for parents to acquaint themselves with all that has transpired in their child's life during their absence. It is not uncommon for children to feel out of place in a new school, or to be the object of jokes, name calling or bullying in school. These factors can lead to low self-esteem, depression and other psychological disorders which can manifest itself in over-eating, leading to overweight or obesity, and even more serious outcomes such as "cutting" or suicidal ideation

Other factors that may play a role in the incidence of tween obesity include the child's friends (peer pressure is very real). If the child's friends are overweight and they snack often or enjoy the typical "junk foods" and "fast foods," spending a lot of time together will often influence the child's behavior and food choices. To combat the negative influence in terms of food choices parents need to be creative and be sure that the food they provide for their child to take for snacks or lunch is not only nutritious but appealing. Involve your children in the choice and preparation of foods (especially when young) to increase the likelihood of them consuming it instead of opting for the less nutritious offerings so readily available from friends, snack machines or closest fast food outlet.

To avoid being duped by all the current buzz words associated with foods read food labels, and compare products. Low fat may come with a price - high sugar and high sodium contents, and sometimes more calories than the regular item. Steer clear of trans fat items as much as possible. Go for whole grain items avoid those products that state enriched flour rather than whole grain. If adding a drink other than water in the lunch bag add a small juice box (100% juice) rather than a can of soda. Both may contain the same amount of sugars, but the juice will enable the child to get what may be the equivalent of a serving of fruit in the juice.

There are certain products that are being promoted for a younger consumer that an article in Time magazine encourages parents not to buy with good reason. The nine products featured in this article contain large quantities of sodium, sugar or fat and include such items as Pepperidge Farm Goldfish crackers, Kids Cusine All Star Chicken Breast Nuggets, Betty Crocker Fruit By The Foot, Campbell Soup Cars Souper Shapes Condensed Soup, Kraft Scooby-Doo Macroni & Cheese, Oscar Mayer Lunchables Mini Tacos, Sunny D and Earth's Best Organic Mini Waffles. The more processed the foods the less nutritious they are even though they may be more convenient, but we need to seek to provide our children with more nutritious foods especially as we seek to combat this obesity epidemic among children and teens, and the incidence of chronic diseases in younger populations. The cost of convenience now may prove to be more costly in terms of disease treatments in the future.

Vegetarian Lunch Alternative

Mock Egg Sandwich

½ pound firm tofu

1 green onion

1 tablespoon soy sauce or Bragg Liquid Aminos

2 tablespoon Vegenaise (mayonnaise alternative found in most health food stores)

¼ teaspoon cumin

¼ teaspoon turmeric

½ teaspoon garlic powder

1 teaspoon lemon juice (optional)

Mash tofu with fork or potato masher in bowl. Finely chop onions. Add all ingredients to mashed tofu. Add more seasonings or salt if required. Serve on whole-wheat bread or bun with lettuce, tomatoes, cilantro or your favorite vegetable fillings. Flavor improves if left in refrigerator for at least one hour prior to serving.

Enjoy!