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usda center for nutrition policy & promotion

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I am a nutritionist and personal trainer. I work for physicians in their offices helping to bring awareness to patients in a preventative healthcare environment. Many of the patients love MyPlate's simple-to-use tools and graphics on eating properly.

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Children Excercising is a Necessity, But There are Limits

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Children Excercising is a Necessity, But There are Limits

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To grow into healthy adults, children need lots of exercise. The best kind is when they are playing freely - even better when it is with their parents. Shutterstock

Play, or what scientists like to call informal physical activity, serves an extremely important role in the physical, social and cognitive or intellectual development of children.

Play is so important to the optimal development of a child that it has been recognised by the United Nations High Commissioner for Human Rights as a right. It is through play that children at a very early age engage and interact with the world around them.

That is why children should be encouraged to take part in active play or unstructured physical activity as often as possible.

Children are playing less

The association between exercise/physical activity and health is well documented. Globally, research shows a trend in which children are increasingly becoming less active. This has led to a rise in lifestyle diseases, known as hypokinetic diseases, in children.

Some of these traits, such as atherosclerosis, hypertension and obesity are shown to track into adulthood. Statistics from the World Health Organisation show that Africa has the fastest growing rates of overweight and obese people.

There are various factors that have contributed to the trend of lower levels of physical activity.

One of the biggest contributing factors is that children often prefer to use their free time engaging in sedentary activities such as computer, handheld and console games, or watching television. Frequently, they would choose these type of activities ahead of playing sport outside.

What's optimal

The National Association for Sport and Physical Education recommends that pre-school children should get at least two hours of physical activity per day. This should be divided between structured physical activity and unstructured free-play settings.

To get maximum benefit out of exercise, certain principles should be followed. For example, the overload principle suggests that to achieve progress and get fitter an individual has to do more than they are accustomed to.

But there is no single activity recommended for children. Rather, they should take part in a variety of outdoor and sporting activities without specialising in one code of sport too early.

For most sports, intense training to the exclusion of others should be delayed until adolescence. Intense training and exercising in children can lead to injuries, psychological stress, burn out and quitting sports at a young age. All of which is counter-productive in creating a life-long commitment to being physically active and following a healthy lifestyle.

And what about weights?

For years, resistance training in children was frowned on due to safety and efficacy concerns. Resistance or weight training is a type of exercise that works to primarily increase muscle strength and endurance by doing repetitive exercise with weights, weight machines or some other form of resistance.

There were concerns that resistance training may negatively affect a child's growth by damaging their bone growth plates. These concerns are unwarranted as they are not supported by scientific research. But it is essential that children's resistance training programmes are individualised due to the fact that children mature at slightly different rates.

Current research literature supports and encourages the use of supervised and appropriate resistance training in children. The benefits are numerous and are not limited to increasing muscle strength and endurance. These include:

Strengthening bones by positively influencing bone mineral density;

Better body composition by increasing muscle component and decreasing fat; and

A significant decrease in the risk of injuries in sports and recreational activities.

Kids copy their parents

Most children are naturally physically active, and need opportunities to be active and to learn skills. It has been shown that they are more likely to engage in moderately vigorous physical activity in unstructured play where they are free to interact with their peers.

They are also influenced by their parents. Parent behaviours, attitudes, parenting styles and practices have a profound influence on children's health behaviour. Part of the solution is for parents to be models of the behaviour they wish their children to follow.

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Children exercising is a necessity for development, but there are limits

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Play, or what scientists like to call informal physical activity, serves an extremely important role in the physical, social and cognitive or intellectual development of children. Play is so important to the optimal development of a child that it has been recognised by the United Nations High Commissioner for Human Rights as a right.

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© Copyright 2016 American Academy of Pediatrics. All rights reserved.

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What do parents need to know about serving size and portion size?

The serving size on a Nutrition Facts label is a specific measured amount. Calories and nutrient information is based on the serving size and a 2,000 calorie diet.

A portion is the amount of food you choose to serve your children at each snack or meal. Parents need to be aware that a serving size on a Nutrition Facts label may not be the right portion for their child. For example, 15 crackers may be the serving size listed on a label; however, the number of crackers you serve your child will vary based on different calorie needs.

Parents also need to be aware that servings at restaurants can vary. For example, kid-sized hamburgers and kid-sized drinks can vary in ounces, and small fries at one restaurant could be the same size as medium fries at another restaurant. Parents should feel free to ask about servings sizes and if nutritional information is available.

What are suggested portion sizes for children aged 1 to 10?

The following are suggested portion sizes by age. However, your child's stage of growth and development, age, appetite, and activity will all play a part in deciding on what portion sizes are right for your child. In general, portions should be "child-sized" until adolescence.

Additional Information:

Energy In Energy Out: Finding the Right Balance for Your Children (Copyright © 2014 American Academy of Pediatrics)

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The serving size on a Nutrition Facts label is a specific measured amount. Calories and nutrient information is based on the serving size and a 2,000 calorie diet. A portion is the amount of food you choose to serve your children at each snack or meal.

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© Copyright1995-2016 The Nemours Foundation. All rights reserved.

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What Are Carbohydrates?

Carbohydrates are the body's most important and readily available source of energy. They're a necessary part of a healthy diet for both kids and adults.

The two main forms of carbs are:

1. simple carbohydrates (or simple sugars): including fructose, glucose, and lactose, which also are found in nutritious whole fruits

2. complex carbohydrates (or starches): found in foods such as starchy vegetables, whole grains, rice, and breads and cereals

So how does the body process carbs and sugar? All carbohydrates are broken down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises, the pancreas releases the hormone insulin, which is needed to move sugar from the blood into the cells, where the sugar can be used as energy.

The carbs in some foods (mostly those that contain simple sugars and highly refined grains, such as white flour and white rice) are easily broken down and cause blood sugar levels to rise quickly.

Complex carbs (found in whole grains), on the other hand, are broken down more slowly, allowing blood sugar to rise gradually. A diet that's high in foods that cause a rapid rise in blood sugar may increase a person's risk of developing health problems like diabetes.

Some carbohydrate-dense foods are healthier than others. Good options include:

A healthy balanced diet for kids over 2 years old should include 50% to 60% of calories coming from carbohydrates. The key is to make sure that the majority of these carbs come from good sources and that added sugar is limited.

Are Some Carbs Bad?

Carbohydrates have taken a lot of heat in recent years. Medical experts think eating too many refined carbs - such as the refined sugars in candy and soda, and refined grains like the white rice and white flour used in many pastas and breads - have contributed to the rise of obesity in the United States.

How could one type of food cause such a big problem? The "bad" carbs (sugar and refined foods) are easy to get, come in large portions, taste good, and aren't too filling. So people tend to eat more of them than needed. And some are not needed at all - sodas and candy are "empty calories" that provide no nutrients.

But this doesn't mean that all simple sugars are bad. Simple carbs are also found in many nutritious foods - like fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health. Fresh fruits, for example, contain simple carbs but also have vitamins and fiber.

Why Are Complex Carbs Healthy?

The 2015-2020 Dietary Guidelines for Americans recommend eating grains, at least half of which should be complex carbs. Whole grains, like brown rice, oatmeal, and whole-grain breads and cereals, are the way to go. Diets rich in whole grains protect against diabetes and heart disease. And complex carbs:

Break down more slowly in the body: Whole grains contain all three parts of the grain (the bran, germ, and endosperm), whereas refined grains are mainly just the endosperm. Whole grains give your body more to break down, so digestion is slower. When carbs enter the body more slowly, it's easier for your body to regulate them.

Are high in fiber: High-fiber foods are filling and, therefore, discourage overeating. Plus, when combined with plenty of fluid, they help move food through the digestive system to prevent constipation and may protect against gut cancers.

Provide vitamins and minerals: Whole grains contain important vitamins and minerals, such as B vitamins, magnesium, and iron.

Most school-age kids should eat four to six "ounce equivalents" from the grain group each day, at least half of which should come from whole grains. An "ounce equivalent" is like a serving - 1 slice of bread; 1 cup of ready-to-eat cereal; or a half cup of cooked rice, cooked pasta, or hot cereal.

What About Sugar?

Foods that are high in added sugar (soda, cookies, cake, candy, frozen desserts, and some fruit drinks) also tend to be high in calories and low in nutrition. A high-sugar diet is often linked with obesity, and too many sugary foods can lead to tooth decay. The 2015-2020 Dietary Guidelines recommend that added sugar be less than 10% of total calories consumed.

Instead of sugary options, offer healthier choices, such as fruit - a naturally sweet carbohydrate-containing snack that also provides fiber and vitamins that kids need.

One way to cut down on added sugar is to ban soda and other sugar-sweetened beverages. Consider these facts:

Each 12-ounce (355-ml) serving of a carbonated, sweetened soft drink has the equivalent of 10 teaspoons (49 ml) of sugar and 150 calories. Sweetened drinks are the largest source of added sugar in the daily diets of U.S. children.

Drinking one 12-ounce (355-ml) sweetened soft drink per day increases a child's risk of obesity.

Acidity from sweetened drinks can erode tooth enamel and their high sugar content can cause dental cavities.

Instead of soda or juice drinks (which often have as much added sugar as soft drinks), serve low-fat milk, water, or 100% fruit juice. Note: Although there's no added sugar in 100% fruit juice, the calories from those natural sugars can add up. So limit juice to 4-6 ounces (118-177 ml) for kids under 7 years old, and to no more than 8-12 ounces (237-355 ml) for older kids and teens.

How Can I Find Healthy Options?

It isn't always easy to tell which foods are good choices and which aren't. The Nutrition Facts on food labels can help.

To figure out carbohydrates, look for these three numbers:

1. Total Carbohydrate: This number, listed in grams, combines several types of carbohydrates: dietary fibers, sugars, and other carbs.

2. Dietary Fiber: Listed under Total Carbohydrate, dietary fiber itself has no calories and a high-fiber diet has many health benefits.

3. Sugars: Also listed under Total Carbohydrate. The Nutrition Facts label soon will make the distinction between natural sugars and added sugars. Natural sugars are found in such foods as fruit and dairy products. Snack foods, candy, and soda often have lots of added sugars. To see if a food has added sugar, check the ingredients list for sugar, corn syrup, or other sweeteners, such as dextrose, fructose, honey, or molasses, to name just a few. Avoid products that have sugar or other sweeteners high on the ingredients list.

Although carbohydrates have just 4 calories per gram, the high sugar content in snack foods means the calories can add up quickly, and these "empty calories" usually have few other nutrients.

How Can I Make Carbs Part of a Healthy Diet?

Make good carbohydrate choices (buy whole grains, fruits, veggies, and low-fat milk and dairy products), limit foods with added sugar, and encourage kids to be active every day.

And don't forget to be a good role model. Kids will see your healthy habits and adopt them, leading to a healthier lifestyle in childhood and beyond.

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Carbohydrates are the body's most important and readily available source of energy. They're a necessary part of a healthy diet for both kids and adults.

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Author:Evelyn Volders
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It can be exhausting to come up with tasty treats every day. Image from shutterstock.com

School starts across most of Australia this week, so parents and carers are breaking out the lunch boxes once again. For some, preparing food that kids will want to eat can become something of a dreaded chore over time, so here are some suggestions to keep both you and the kids interested in nutritious packed lunches.

The ideal lunch box should hold enough food to keep a child nourished during the day, and for most primary school-aged kids, this means a snack as well as lunch.

Many schools also have "brain food" or "fruit snack" time, when children can eat fruit or vegetables in the classroom, so this needs to be prepared as well. The only drink you need to provide is water.

A healthy mix

Lunch should include some carbohydrate-based food for energy, such as bread (in slices or a roll), wraps, crackers, pasta or rice - in some form or another.

It's a good idea to try to include some protein such as meat, chicken, fish, eggs, cheese, or yoghurt. And one or two servings of fruit or vegetables will provide vitamins and minerals as well as energy.

For young children, fruit can be presented in ready-to-eat pieces in small containers or snap-lock bags. Cubes of watermelon or rockmelon, chunks of kiwi fruit, orange quarters, small bunches of grapes are some easy options.

Vegetables that are easy to take to school are cherry tomatoes, mini cucumbers or cucumber sticks, carrot and celery sticks, snow peas and so on. These can be packed with a dip, such as hummus or tzatziki.

Tasty snacks

The mid-morning snack can be cheese and biscuits, or a small treat such as a fruit-based muffin, some oat-based biscuits, such as Anzacs, or a wholegrain muesli bar.

A word of warning about these snacks. Supermarkets carry an enormous range of commercial "lunch box snacks" but many are not good choices because they contain a lot of fat and sugar. Be sure to read labels before buying, and select those containing less than 600 kilojoules per serve; around ten grams or less of sugar per 100 grams; and five grams or less of fat for every 100 grams.

Image from shutterstock.com

It's important to keep in mind that commercial foods come with a large amount of packaging that can be difficult for small hands to manage. They also create a large amount of rubbish, and many schools have a "nude food" policy that disallows packaging and encourages reusable containers.

A homemade apple muffin, pikelets or Anzac biscuits will provide the right nutrition mix and the environmentally-friendly criteria. Make a batch during the weekend to have something special for the week's lunchbox, as well as having some fun together practicing maths and chemistry skills when cooking.

The importance of keeping cool

Nutrition is not the only matter of concern when it comes to lunch boxes, you also need to ensure that the food you've prepared is safe for consumption by the time it's eaten.

Few schools have refrigeration facilities for children's lunches so you need to consider keeping the food cool. An ice brick or frozen water bottle will help keep the temperature at a level that's safe for food.

Some children have to leave schoolbags on pegs outside the classroom, so during summer months, you might have to advocate to allow lunches to be brought inside at the beginning of the day.

A small project by the NSW Food Authority found less than a third of children brought an ice brick in their lunchboxes and that many had foods that would not be safe at room temperature for extended time periods. They also found bacteria counts in lunches increased 14-fold in lunches without frozen drinks, and that they were about 12ᵒ Celsius warmer than those with ice bricks within a few hours.

Creating good habits

Despite your best efforts, children will come home with food left in their lunch boxes. It's a good idea to get them to empty the lunch box when they get home, and leftovers might even make a good after-school snack. There are many reasons why children might not eat - because they're not hungry, because they're too busy, or because the food might take too long to eat.

Getting kids in the habit of taking their lunch boxes into the kitchen straight after school means you can wash them and start filling them for the next day while preparing dinner.

Making lunch is part of being a parent, at least during primary school years, but it can be exhausting to come up with tasty treats every day. You can find good suggestions and recipes for lunches on various websites such as here and here.

Planning what foods to include for the week, cooking a little extra dinner for leftovers, having enough favoured fillings, and fruit and vegetables as well as baking healthy snacks all make the job easier.

And in response to the inevitable "everyone-else-has-chips-in-their-lunch-box" whine, you can borrow the standard answer I've used for the 14 years I've been filling lunch boxes - "that may be so!"

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Tips for taking the pain out of packing school lunch boxes

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School starts across most of Australia this week, so parents and carers are breaking out the lunch boxes once again. For some, preparing food that kids will want to eat can become something of a dreaded chore over time, so here are some suggestions to keep both you and the kids interested in nutritious packed lunches.

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A Closer Look at Sugar-Sweetened Drinks - The Bitter Truth

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A Closer Look at Sugar-Sweetened Drinks - The Bitter Truth

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Author: Dr. Tonya Cremin
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By Dr. Tonya Cremin;

It is no secret that soda and other sweetened beverages contain large amounts of sugar that can lead to tooth decay and cause weight gain. What some might not know is that multiple studies reveal that sugary drinks do more harm than cause cavities or make your clothes fit tighter. Heavy consumption of sugar-sweetened beverages can have a significant, negative impact on overall health. Sugar-sweetened drinks include regular soda, fruit drinks, sports drinks, energy drinks and sugar-sweetened water. Sugary drinks have been linked to obesity, bone fractures and osteoporosis, kidney issues, heart disease and type 2 diabetes. The following information outlines the health complications that have been linked to the consumption of sugar-sweetened beverages and provides tips for a healthier lifestyle.
Teenagers and young adults consume more sugar drinks than other age groups.
Males consume more sugar drinks than females. Among boys aged 2-19, 70% consume sugar drinks on a given day. A full third of teenage boys drink at least three cans of soda a day.

Osteoporosis, or the loss of bone density, is usually thought of as a geriatric condition. But the disease may have its roots in adolescence as bone mass reaches its peak level. Since your bones reach their peak mass and strength during your 20s, the more bone mineral density (BMD) you build when you are young, the less likely you are to develop osteoporosis later in life. Decreased intake of milk and excessive consumption of sugary carbonated beverages can lower bone marrow density and increase the risk of developing osteoporosis later in life. Animal studies also reveal that phosphorus, a common ingredient in soda, can deplete bones of calcium.

Sugary drinks are the main source of added sugar in the daily diet of children. Consuming these beverages increases the intake of calories - a factor potentially contributing to obesity among youth nationwide. Between 1977 and 2001 Americans' daily calorie consumption increased by 250-300 calories, nearly half of which (43%) came from sugary drinks alone. Being overweight is now the most common medical condition of childhood. Nearly 1 of every 3 children is at risk of being overweight. Complications of obesity include high cholesterol, high blood pressure, type 2 diabetes, and many other health and social problems.
Excessive consumption of sugary carbonated beverages increases the risk of dental problems, especially in children. The phosphoric acid in carbonated soda can interfere with calcium absorption and weaken teeth. The acid strips teeth of enamel, leaving them brittle. Once enamel breaks down, bacteria can invade and cause decay. The acids in soda are also known to exacerbate gastroesophageal reflux disease and ulcers. Phosphoric acid from these drinks neutralizes the hydrochloric acid in your stomach and destroys the capacity of the body to absorb essential elements like iron, calcium and magnesium. Damaged stomach function can result in indigestion, bloating and worsening of the symptoms of irritable bowel syndrome and several other stomach problems.
The high level of phosphoric acid in sodas has been known to change the urine in a way that promotes kidney stone formation and other renal problems.

The latest research out of Harvard School of Public Health finds evidence of a link between sugary drink consumption and heart disease. The study found that those who drank more than two servings of a sugary beverage each day had a nearly 40% higher risk of heart disease than those who rarely drank sugary beverages. Drinking more than one soft drink a day is associated with an increased risk of developing metabolic syndrome. Metabolic syndrome is a group of symptoms such as elevated blood pressure, elevated blood sugar, elevated triglycerides and low levels of high-density lipoprotein (HDL) or "good" cholesterol.

How to break your habit and what to drink in place of sugary drinks

The best way to counteract the negative effects of sugary drinks is to eliminate sugar-sweetened beverages from your diet. Water, of course, is the best beverage option. But for some, plain water is just too plain and kicking the habit overnight may be unrealistic. Start by reducing the number of sugary drinks you have per day until you eliminate them completely.

Try drinking some of the following beverages for a tasty alternative:
Create the health you deserve by nourishing your body with healthy foods and eliminating sugar-sweetened beverages from your diet. Creating a healthy life is more than just eating and drinking right, however. It is about treating the whole person - mind, body, spirit and energy.
Heart Disease

Kidney Stones

Erosion of Teeth Enamel and Stomach Lining
In addition, studies have found that consuming soft drinks is associated with an increased risk of bone fractures in school-age girls. In one of the studies, published in the Journal of Adolescent Health, researchers found that 14-year-old girls who drank the most cola were 3.6 times more likely to have bone fractures than those who drank the least.

Weight Gain
The consumption of sugar drinks, especially among young children and teens is a serious problem in Amercia. Sugar-sweetened beverages are an increasingly large part of children and teens' diets. Just one 12-ounce can of soda contains anywhere from 31 to 46 grams of sugar depending on the type of soda. 46 grams of sugar is the equivalent of eleven teaspoons of sugar! The following are some of the serious health consequences linked to the prolonged consumption of sugar-filled drinks:

Lowered Bone Mass Density and Bone Fractures in Children

Kids are heavy consumers of sugary drinks, according to the U.S. Department of Agriculture, and they are drinking it at alarmingly high rates. A recent National Health and Nutrition Examination study revealed the following facts on the consumption of sugar drinks by children and teens and the results are anything but sweet:

The consumption of sugar-sweetened drinks in the United States has increased over the last 30 years in both children and adults.

1. Add slices of your favorite fruits and vegetables - lemons, oranges, cucumber, mint, or limes to a pitcher of ice-cold water for a refreshing and flavorful drink.
2. Add a splash of 100% fruit juice to sodium-free seltzer water - mix one part 100% cranberry or pomegranate juice with three parts seltzer.
3. Add a few slices of lime or lemon to tonic water.
4. Drink iced herbal teas or green tea - green tea is naturally high in antioxidants. If you like your teas sweetened, add a bit of honey.

Your question: Do your children drink any of the sugared drink described above? (post your comments below)
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About the Author: Dr Tonya Cremin,Physician of Osteopathic Medicine and founder of Fairfield County Integrative Family Medicine and Healing Therapies, provides a whole-life approach to preventive healthcare and care of chronic and acute conditions. Dr. Cremin treats patients with osteopathic manipulation (OMT or OMM), to help with pain or other medical conditions. Additionally, her specialized training allows her to confidently advise patients regarding use of a wide variety of complementary and alternative modalities, including, but not limited to, nutrition advice, use of herbs and supplements, acupuncture, yoga, and hypnosis. To learn more, visit http://www.integrativefamilypracticect.com.

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A Closer Look at Sugar-Sweetened Drinks - The Bitter Truth

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By Dr. Tonya Cremin; It is no secret that soda and other sweetened beverages contain large amounts of sugar that can lead to tooth decay and cause weight gain. What some might not know is that multiple studies reveal that sugary drinks do more harm than cause cavities or make your clothes fit tighter.

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Nutrition is a fundamental component in providing overall wellbeing and growth development especially in children (Health Canada, 1997). Inadequate nutrition can ultimately affect a child's development in the long run (Health Canada, 1997). Poor eating habits in children eventually lead to chronic health problems later in life, including cardiovascular disease, diabetes, and even cancer (Health Canada, 1997).