Helping Your Kids Maintain a Healthy Diet

The deficit of healthy foods in teen diets has been attributed in part to the high concentration of fast-food restaurants in certain cities and neighborhoods, and other environmental factors. [link to Smarter Cities cityblog] But the California study finds parents to be key behavioral models:

• Teens whose parents drink soda every day are nearly 40 percent more likely to drink soda every day themselves than teens whose parents do not drink soda.
• Teens whose parents eat five servings of fruits and vegetables daily are 16 percent more likely to do the same than teens whose parents do not eat five servings a day.
• Nearly half of adolescents (48 percent) whose parents drink soda every day eat fast food at least once a day, while only 39 percent of teens whose parents do not drink soda eat fast food at least once daily.
• 45 percent of teens whose parents do not eat five servings of fruits and vegetables daily eat fast food at least once a day, while only 39 percent of teens whose parents eat five servings a day eat fast food at least once daily.

The health implications are sobering. The percentage of overweight children in the United States is growing at an alarming rate, with one out of every three kids now considered overweight or obese. Strong evidence links consumption of nondiet soft drinks to increased calorie intake and increased body weight. Full-calorie soft drinks are also linked to reduced intake of milk and fruit and increased risk of type 2 diabetes. Without enough fruits, vegetables and dairy, children lack the vitamins, iron, calcium and fiber needed for the rapid growth they experience during adolescence. Soda can also lead to lower bone density and add to the risk of osteoporosis later in life, since it contains phosphoric acid that can inhibit teenagers' bones from absorbing calcium. If things don't change, today's teenagers will grow up to be the most obese adults in American history, sentenced to higher rates of related ailments such as cancer, heart disease, diabetes and even osteoporosis.

As the California study suggests, parents can reverse this trend and put kids back on track for a healthy life.

Eat meals with your teenage children as often as possible. Simply ensuring that your kids eat three evening meals per week at home with you can benefit their nutritional status. A study in the Journal of the American Dietetic Association  (ADA) found that teens who ate with their families more frequently consumed less soda, less saturated fat and more fruits, vegetables and grains. The kids increased their overall intake of fiber, calcium, folate, iron and vitamins B-6, B-12, C and E. The study also found that families with a history of eating meals together appear to show a decreased risk for teens developing bulimic symptoms. And surveys have found that 74 percent of adolescents enjoy eating with their families.

Stock your fridge and pantry with healthy food. When time constraints make eating together more than three evenings a week impossible, you can still influence your teens' health by stocking up on healthier choices. According to a different study in the Journal of the American Dietetic Association, kids often find lack of good food at home a barrier to healthful eating.

Involve your kids in meal planning and cooking. The ADA study also noted that kids actually desire their parents' help and encouragement in making healthy choices. Teens offered the following suggestions on improving their eating habits: taking healthful foods with them to school, removing soda and junk foods from the home, and getting more information (from parents, a doctor or a dietitian) on how to eat better. Another good idea is to get your kids involved in meal prep. In other words, teach them how to cook.

Ellen Shanley and Colleen Thompson have written a book for teens called Fueling the Teen Machine (Bull Publishing, 2001; $12.95). The authors are not only members of the nutrition faculty at the University of Connecticut, but moms as well (they have five children between them, ages 5 to 18). If your child has a weight problem, their Overcoming Childhood Obesity (Bull Publishing, 2003; $16.95) is a practical guide for parents on identifying overweight in their kids and addressing related issues through various life stages (i.e., preschool, school age, and teenage). It lays strong emphasis on getting the family "back to the table" at mealtimes, noting the better nutrition in family meals and the benefits of increased family time together. They also provide sections on meal planning and a month's worth of dinner menus with recipes. Rather than putting kids on diets, the emphasis is on family lifestyle changes, including better food choices and increased physical activity.

Try these snack recipes from Fueling the Teen Machine, which are perfect for teens to make for themselves when they get home from school:

Fruit and Nut Sandwiches

Mudd Dip

Quesadillas

Spinach Dip for Veggies