| |
|
|
|
|
Healthy Kids, Healthy Meals
By Beth Cline
“Eat Right. Exercise. Have Fun.” The tag line for the new
kid-friendly food pyramid sums up the United States
Department of Agriculture’s (USDA) basic goals for Americans
and nutrition. Teach us what healthy foods to consume,
stress the importance of exercise, and most importantly,
make it enjoyable to maintain healthy habits.
The USDA has provided Americans with food guidance for more
than 100 years. Their primary goal is to motivate consumers
to choose healthier foods and to keep dietary
recommendations parallel to the latest scientific
information regarding nutrition. Last year, the USDA
unveiled MyPyramid, a personalized food guidance system,
catering to an individual’s needs. By imputing a few
necessary pieces of data (age, sex and activity level) into
the USDA’s online calculator, the site (
www.mypyramid.gov
) will offer personalized nutrition plans, sample menus and
even tips on dining out.
"The new MyPyramid takes a unique approach to living,
allowing children and adults to incorporate their own level
of physical activity, which in turn produces a customized
guideline to nutrition," said Pam Watson, RD/LD Sodexho
School Services manager, nutrition and wellness education.
"In addition to this, MyPyramid now uses easy-to-understand
measurements like 'cups' instead of 'ounces' so people can
eyeball portion size and take control of their daily caloric
intake."
The new pyramid stresses six main points for improving
nutrition:
-
Personalization- Adjust daily nutrition
requirements to each family member’s needs, from the
active mom, to the teenage athlete.
-
Gradual improvement- Whether the goal is
to lose weight, gain weight, or just feel better, little
adjustments to diet and exercise can improve everyone’s
quality of life.
-
Physical Activity- Healthy eating habits
and physical activity go hand in hand in creating a
healthy lifestyle. Be sure to encourage plenty of
exercise for the whole family, along with nutritious
meals and snacks.
-
Variety- Keep healthy eating fun by
offering a wide variety of foods. With thousands of
fruits, vegetables, meats, dairy products and grains to
choose from, the possibilities are endless. Try
introducing one new food a week to the family.
-
Moderation- Have desert! No healthy diet
would be complete without some fats and sweets. The key
is to limit the consumption of fatty foods and sugary
snacks as much as possible and balance each treat with
plenty of exercise.
-
Proportionality- Each family member
needs a different proportion of foods from each group.
Use the calculator on
www.mypyramid.gov to figure out just how much
each person needs.
In an effort to help fight childhood
obesity, the USDA also created a child-friendly version of
the new guide, MyPyramid for Kids. MyPyramid for Kids is
designed for children ages 6-11 and provides interactive
games as well as colorful, easy to understand explanations
of the healthy foods and nutritional guidelines. Online and
printable materials available at
www.mypyramid.gov/kids/index are designed to
capture children’s interest and encourage them to learn.
MyPyramid for Kids stresses the same important elements of
the adult version, but in language that is easy for children
to comprehend. The program also offers exercise tips, to
support the value of a healthy lifestyle. Some include:
-
Set a good example. Parents and children
can encourage each other to get active.
-
Establish a routine that involves good
nutrition and plenty of exercise.
-
Have an activity party. Invite friends
over for backyard Olympics or relay races.
-
Move more! Try to limit TV and computer
time, but take advantage of commercial breaks to get up
and do some jumping jacks or just walk around.
Give activity gifts that encourage fitness
such as sports equipment or active games.
The new USDA pyramid stresses a healthy diet emphasizing
fruits, veggies, whole grains, and fat-free or low-fat dairy
products. It includes lean meat, poultry, fish, beans, eggs
and nuts. It is also low in fats (both saturated and trans
fats), low in cholesterol, sodium, and added sugars.
According to the USDA, the average American does not eat
enough dark greens, orange vegetables and legumes, fruits,
whole grains and low-fat milk products. Here are some ideas
to help the whole family eat healthier:
-
Use whole grains as half the daily
allowance of grains.
-
Vary vegetables by offering a selection
of choices throughout the day.
-
Encourage the consumption of fruit for
that something sweet after dinner or a late afternoon
snack.
-
Stress the importance of calcium-rich
foods by incorporating low-fat and non-fat milk, cheese
and other dairy products.
-
Use lean proteins and meats for meals.
-
Find a happy balance between food and
physical activity.
Families can use the new food pyramid to
create stepping-stones for children to create a healthy
lifestyle. By taking steps one at a time, starting with good
nutrition and plenty of exercise, children can build a
healthy habits to last a lifetime.
Articles in the Healthy Kids Series are presented by the
Marine Corps Marathon Healthy Kids Fun Run to be held on
Saturday, October 28, 2006. The one-mile run welcomes
children ages 6-13. Visit
www.marinemarathon.com for registration
information. Beth Cline is the Public Relations Coordinator
for the Marine Corps Marathon. No federal or Marine Corps
endorsement implied.
|
|
