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Healthy Snack Options for children

Healthy Snack Options for children. Joseph Higgins University of Kentucky NFS Dietetic Intern 2011. Outline. Obesity Epidemic Kentucky Obesity Food Comparisons Snack alternatives Choking Hazards Portion Control Healthy People 2010. Obesity prevalence.

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Healthy Snack Options for children

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  1. Healthy Snack Options for children Joseph Higgins University of Kentucky NFS Dietetic Intern 2011

  2. Outline • Obesity Epidemic • Kentucky Obesity • Food Comparisons • Snack alternatives • Choking Hazards • Portion Control • Healthy People 2010

  3. Obesity prevalence • Obesity has risen drastically in recent years. • In 2008-2009, the age-adjusted prevalence of obesityin the United States was 33.8% overall;32.2% men and 35.5% women.

  4. Childhood Obesity • A 2008 National Health and Nutrition Examination Survey (NHANES), indicate that an estimated 17 percent of children and adolescents ages 2-19 years are obese. • Studies have shown that approximately 4 out of 5 children who were overweight at aged 10–15 years were obese adults at age 25 years • http://www.cdc.gov/obesity/childhood/index.html

  5. Kentucky Obesity • A 2009 study done by the Robert Wood Johnson Foundation, ranked Kentucky 4th highest in overweight youths at 37.1%

  6. Kentucky Obesity • Average obesity prevalence among children aged 2-4 years old. Year # of kids Percent obese 1998 48,075 12.1% 2003 60,984 17.2% 2008 62,832 15.7% http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5828a1.htm

  7. Contributing factors • Evidence suggests the following play a role in childhood obesity • Large portion sizes of food and beverage • Eating meals away from home • Snacking on energy dense foods • Excess consumption of sugar sweetened drinks • Sedentary behavior (defined as more than 2 hours of TV watching, computer, or video games. http://www.cdc.gov/obesity/childhood/causes.html

  8. Food Comparisons • 1 Krispy Kreme glazed doughnut has the same amount of calories as 4 ½ whole cups of strawberries. http://nutritiondata.self.com/facts/foods-from-krispy-kreme/6689/2

  9. 1 package of twix (2 candy bars) has the same amount of calories as 5 whole cups of grapes. • http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1919/2

  10. A 10oz apple flavored Juicy Juice has more sugar (33g) than a Butterfinger candy bar (29g). • Crystal Light offers sugar free mixes such as lemonade, wild strawberry, and fruit punch. • http://www.juicyjuice.com/Products/Nutrition-Info.aspx

  11. 2 slices of Papa John’s pepperoni pizza has the same amount of calories as 4 ½ servings of Baked Lay’s potato chips (about 67 chips!) and the pizza has twice the fat! • http://nutritiondata.self.com/facts/foods-from-papa-johns/8244/2

  12. 1 cup of Whole milk has 8 grams of fat and 1 cup of 2% milk contains 5 grams of fat • 1% milk has 2 grams of fat per cup and skim milk is fat free.

  13. A large order of French fries from McDonalds has the same amount of calories as 5 ½ servings of Cheerio’s. • http://nutritiondata.self.com/facts/foods-from-mcdonalds/6235/2

  14. Snack Alternatives • A cup of celery with 2tbs of peanut butter provides a serving of vegetables and two ounces of meat. The peanut butter provides 7 grams of protein and the celery provides 2 grams of fiber. http://nutritiondata.self.com/facts/vegetables-and-v egetable-products/2396/2

  15. Yoplait light yogurt has over 20 different variety's that have about 100 calories and provide up to 20% of the daily recommended amounts of calcium and vitamin D. • http://www.yoplait.com/products/yoplait-light-yogurt

  16. Fresh fruit and vegetables are low in calories, provide many vitamins and minerals, and can be a good source of fiber. • Buying fruits and veggies in season will save you money. Vegetables in season in April and May; zucchini, artichokes, asparagus, broccoli, lettuce, and okra. Fruits in season in April and May; pineapple, mango, cherries, and apricots.

  17. 55 Pepperidge Farm goldfish crackers contain only 140 calories, less than 1 gram of sugar, and 4 grams of protein. • http://www.pepperidgefarm.com/PopNutrition.aspx?prdID=120278&catID=773

  18. Homemade mini pizza bagels are a great alternative to buying frozen pizza rolls. • Mini bagels • Low sodium pizza sauce • Low fat mozzarella cheese • (bell peppers, mushrooms, diced tomatoes, ect.) • About 60 calories a serving! http://www.kraftrecipes.com/recipes/ mini-pizza-bagels-54660.aspx

  19. Leftovers can be made into a snack for your children. • A piece of leftover baked chicken can be made into a tasty snack by dressing it up with a small amount of mozzarella cheese and some salsa.

  20. Weight Watchers string cheese has only 50 calories per stick!

  21. Homemade muffins are a better alternative than pre-packed muffins bought at the grocery store when using the right recipe. • Low calorie Banana Muffins • 3/4 cup all purpose flour1/4 cup whole wheat flour1 Tbs baking powder1/2 tsp baking soda1/8 tsp salt1 cup mashed bananas1/4 cup sugar1/4 cup applesauce1 egg1/2 tsp vanilla extract • About 80 calories and less than one gram of fat per muffin http://recipes.sparkpeople.com/recipe-detail.asp?recipe=288655

  22. Homemade Trail mix is a great snack alternative. • Options include • Bran cereal • Nuts (chopped walnuts, almonds, pecans) • Raisins • Pretzels • Dried fruit (cranberries, pineapple, apricots)

  23. Air popped popcorn can be a better alternative than microwave popcorn. • Air popped, 1 cup serving is 31 calories • Orville Redenbacher's butter flavored mini bag, 1 bag equals 210 calories and 14 grams of fat. • http://www.orville.com/our-popcorn/microwave-popcorn-family-favorites.jsp

  24. Choking hazards • Be careful with foods that are about the size of a marble • Danger Foods!!! • Whole grapes • Nuts and seeds • Hot dogs • Pieces of fruit (large wedge of apple) • Popcorn • Raw vegetables (broccoli, carrots) http://www.healthychildren.org/English/healthy-living/nutrition/pages/Making-Sure-Your-Child-is-Eating-Enough.aspx

  25. Portion Control • Protein • Children 2-3 years old need only 2oz of meat a day. • Children 4-8 need only 3-4oz of meat. • Boys and girls aged 9-18 only need 5-6oz of meat a day, a size no bigger than the palm of your hand. • ¼ cup of beans, 1 egg or 1tbs of peanut butter counts as 1oz of protein. • http://www.mypyramid.gov/pyramid/meat_counts.html

  26. Grains • Children aged 2-3 years need 3oz of grains. • Children aged 4-8 years need 4-5oz. • Girls aged 9-18 need 5-6oz while boys aged 9-18 need 6-7oz. • At least half of grains consumed should be whole grains. • 1 ounce of grains equals 1 piece of bread, ½ cup of cooked rice or pasta or 1 cup of cereal.

  27. Vegetables • Children aged 2-3 years old need 1 cup a day. • Children aged 4-8 need 1 ½ cups. • Girls aged 9-18 need 2-2 ½ cups. • Boys aged 9-18 need 2 ½ - 3 cups. • 1 cup equals 1 cup of raw or cooked vegetables or vegetable juice or 2 cups of raw leafy greens.

  28. Fruits • Children aged 2-3 years old only need 1 cup. • Children aged 4-8 need 1 – 1 ½ cups. • Girls and Boys aged 9-18 need 1 ½ - 2 cups. • 1 cup of fruit equals 1 cup of 100% fruit juice, ½ cup of dried fruit, 1 pear, apple, or large orange.

  29. Dairy • Children aged 2-8 need 2 cups a day. • Girls and boys aged 9-18 need 3 cups a day. • 1 cup of dairy equals 1 cup of milk or yogurt, 1 ½ ounces of natural cheese or 2 ounces of processed cheese.

  30. Healthy people 2010 • Key recommendations • Increase physical activity (at least 60 minutes a day) while limiting sedentary behavior. • Maintain appropriate calorie intake through all stages of life (childhood, adolescent, adulthood) • Consume less than 300mg of dietary cholesterol a day. • Consume less than 10% of calories from saturated fat. • Children should consume no more than 1500mg of sodium per day (about 3/4th of a teaspoon). • Reduce the intake of calories from solid fats and added sugars (sweetened soft drinks) • http://www.mypyramid.gov/guidelines/ExecSumm.pdf

  31. References • Center for Disease Control and Prevention. Trends by state: 1985-2009. Accessed April 14th, 2011 from http://www.cdc.gov/obesity/data/trends.html#State • Center for Disease Control and Prevention. Overweight and Obesity. (2011) Accessed April 1st 2011from http://www.cdc.gov/obesity/childhood/index.html • Levi, J. Vinter, S. Segal, LM. Robert Wood Johnson Foundation. F as in Fat: How obesity Threatens America’s future 2010. Accessed August, 2010 from http://www.rwjf.org/files/research/20100629fasinfatmainreport.pdf • Sharma, AJ et al. Obesity Prevalence among low-income preschool aged children, United States 1998-2008. (2009) MMWR Weekly, 58(28) 769-773. Accessed April 1st, 2011 from http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5828a1.htm • Self Nutrition Data: Nutrition Facts. (2011) Accessed April 14th 2011 from http://nutritiondata.self.com/facts/foods-from-krispy-kreme/6689/2 • Nutrition Facts for Juicy Juice. (2011) Accessed April 14th 2011 from http://www.juicyjuice.com/Products/Nutrition-Info.aspx • Kraft Foods: Recipes. (2011) Accessed April 15th 2011 from http://www.kraftrecipes.com/recipes/mini-pizza-bagels-54660.aspx • United States Department of Agriculture. My Pyramid. (2011) Accessed April 15th 2011 from http://www.mypyramid.gov/pyramid/index.html • Nord, M et al. Executive Summary: Dietary guidelines for Americans 2010. Accessed April 14th 2011 from http://www.mypyramid.gov/guidelines/ExecSumm.pdf • Healthy Children. (2011) American Academy of Pediatrics. Accessed May 10th 2011 from http://www.healthychildren.org/English/healthy-living/nutrition/pages/Making-Sure-Your-Child-is-Eating-Enough.aspx

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