School-Age Nutrition
Kelley M. Cohen, R.N., M.S.N., C.P.N.P.


Obese and overweight children have more than doubled in the past decade. T.V. watching, lack of opportunities for physical activity, and readily available foods high in fat and low in nutrients all contribute to this epidemic. 1/3 of children ages 6-11 are at risk for being overweight or are overweight.

Obese children are at risk for lots of different health problems. Obesity is the most common cause of abnormally fast growth, early puberty in girls, and abnormal sexual development in boys. 77% of obese children will become obese adults. Obesity is a key factor contributing to heart disease, diabetes mellitus, gallbladder disease, respiratory disease, some cancers, and arthritis. Obesity at 20 years old decreases a person’s life expectancy. Just as serious as the medical problems, obesity can lead to poor self-esteem.

School-age kids can become so busy with activities that they often skip meals and rely on snacks. These snacks are often high in fat and low in nutrients, such as chips, candy, and sodas. But kids who eat regular meals are healthier than those who just eat snacks. Kids who eat meals like more foods, eat more fruits and veggies, and take pride in their eating. Usually school-age kids have same school dislikes and likes as preschoolers. Soon they’ll be teenagers, so start healthy eating habits now.

Below is a list of do’s and don’t to keep your kids healthy and prevent obesity!



DO:

1. Make a routine. School aged kids love routines. Plan meal and snack times. Eat your meals at the same time every day. Serve a nutritious balanced breakfast, pack a balanced lunch or participate in your child’s school lunch program. If kids can depend on a mealtime and you feed them before they’re hungry, they’re less likely to overeat and snack on unhealthy foods between meals.

2. Eat meals as a family regularly. Sit down and eat with your kids. Involve your kids in meal planning and preparing. Turn off the television and enjoy family conversation.

3. Make it easy. Offer a variety of foods and let your child chose from what is served. Don’t offer substitutes, this will make a “picky” eater! Identify healthful “fast” foods, such as homemade burritos, stir-fry chicken, peanut butter sandwiches, and string cheese that fit into busy schedules.

4. Limit and supervise television watching. Set limits on TV and video game playing time. Too much time sitting down leads to weight gain.

5. Get out and play. Encourage physical activity! Teach your kids being active is “fun” by taking them outside to play or by joining an athletic team. Bike riding, swimming, playing ball with friends, tag, dancing, jumping rope, and playing on the playground are all fun activities for your school-aged child.

6. Teach your child about eating a healthy and balanced diet. Encourage child to choose plenty of fruits, vegetables, breads, cereals and other grain products; low-fat dairy products, lean meats, chicken, fish, and other sources of protein; foods made with little or no fat. Help child chose nutritious snacks, such as apples, raisins, peanut butter, cheese and yogurt.

7. Drink more water. Teach your child to drink water when thirsty, instead of sodas, sweet tea, sugary powdered drink mixes, and sodas. The extra sugar and calories can decrease your child’s appetite and keep them from eating healthy meals. High sugar drinks can cause weight gain and tooth cavities.

8. Recognize and praise healthy eating! Remain positive.
DON’T:
1. Do NOT skip meals! Do not let your busy school-aged child get too busy and skip meals. This will lead to high fat, low nutrient snacks and establish poor eating habits for the future.

2. Do NOT criticize and nag children at mealtimes. Make mealtime conversation pleasant and fun. This will make your child enjoy mealtime and want to continue coming to family meals on into their teenage years.

3. Do NOT put pressure on your child’s weight. This can lead to poor self-esteem, eating disorders, and make eating stressful not a normal, natural part of life!

4. Do NOT put your child on a diet! Diets are temporary and do not work or last. Think of healthy long-term changes your whole family can live with.

5. Do NOT forbid foods. Focus on healthy foods, not “good” and “bad” foods. It’s okay to have sweets once in a while, make sure they’re balanced with healthy meals and snacks. Don’t replace sweets for meals.

6. Do NOT keep temptations around the house. Avoid having lots of junk food such as chips, cookies, and candy around the house. These foods are high in fat and low in nutrients. These foods are all handy so it’s hard not to eat them if they’re around!




Reference List

Children's Healthcare of Atlanta (2005). "Healthy Eating Hints for Kids” informational brochure. Atlanta, GA

Green M. & Palfrey J.S. eds (2002). Bright Futures: Guidelines for Health Supervision of Infants, Children, and Adolescents (2nd ed., rev.) Arlington, VA: National Center for Education in Maternal and Child Health.


Krepico, D., Foell, K., Folta, S., Hardesty, I.T, & Goldberg, J.P (2004). Obesity in school-age child. University of Chicago Hospital. Retreived October 21, 2004, from http://www.nsweb.nursingspectrum.com/ce/ce316.htm

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