Extension Communications
Extension 4-H Youth Building
Ames, Iowa 50011-3630
(515) 294-9915
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Extension Communications |
12/21/04
Contacts:
Kim Nanke, Coordinator of Lighten Up Iowa, (888) 777-8881 extension 5, kim@iowagames.org
Tim Lane, Iowa Department of Public Health, (515) 281-7833, tlane@idph.state.ia.us
Ruth Litchfield, Ph.D., Food Science and Human Nutrition, (515) 294-9484,
litch@iastate.edu
Diane Nelson, Continuing Education and Communication Services, (515) 294-3178,
dinelson@iastate.edu
Kids Need to Be Cautious of Holiday Heft, Too
AMES, Iowa-While many are concerned about holiday weight gain, the 5 to 10 pound gain is just a myth. "Research has shown that the average weight gain is only about 1 pound over the holidays," said Ruth Litchfield, Iowa State University Extension nutritionist. "The unfortunate fact is that few who gain a pound now manage to lose it in the New Year. Over time, these extra pounds add up and increase the risk for being overweight and obese."
Unfortunately, over-consumption and inactivity associated with the holidays have become a year around habit for many. This is true for children too. "Children currently consume 40 percent of their calories from added sugars and fats and are over-consuming calories because of adult-size, super-size portions. In addition, the average amount of time spent in front of the television is four hours per day, not to mention computer time," Litchfield said.
The holidays can be particularly troublesome for children when the holiday break means constant access to high-fat, high-sugar, high-calorie foods and little physical activity. Parents need to take an active role in promoting good nutrition and physical activity for their children, particularly during the holidays. Litchfield suggests considering these tips.
* If you are planning a party, provide children with healthy snacks, such as peanut butter crackers, cereal bars, trail mix or fresh fruit instead of cupcakes and candy.
* It you are going to a holiday party or meal, eat small pre-party meals and offer children low-fat snacks to take the edge off their hunger. Children should drink sugarless beverages such as sparkling water.
* When you are preparing your children's plates, shrink the portion size. Offer more variety and less quantity of food, with an emphasis on vegetables and fruit.
* Don't make your children clean their plates.
* Parents should set an example by eating slowly and enjoying the social aspects of mealtime. Help children understand that the holidays are about family, friends and traditions, not just about food.
* Plan a daily family walk or other exercise, especially after your holiday meal. Encourage children to go outside and play.
* Schedule regular physical activity as a family by taking advantage of the winter wonderland…ice skating, sledding, snow-shoeing, and building a snowman. Or visit your local recreation center and go swimming.
* Start the New Year with a family resolution for good nutrition and physical activity. Lighten Up Iowa and Go the Distance provide an opportunity for adults, children and families to work on their physical activity and eating habits together. Both programs begin Jan. 19, 2005, and are sponsored by the Iowa Department of Public Health, Iowa Games and Iowa State University Extension. For more information visit the Lighten Up Iowa and Go the Distance Web site: http://www.lightenupiowa.org.
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