As the childhood obesity epidemic continues to sweep our nation, a re-evaluation of the dietary consumption of children is necessary. An obvious observation is that today’s youth consumes an excessive amount of fat and sugar. Many of these empty calories are consumed in the form of beverages. By replacing these unhealthy choices with lower calorie and nutrient dense beverages, we can change the choices our children make today and tomorrow.
In a recent published study by the Journal of the American Dietetic Association, it was found that 2 to 18 year olds consumed nearly 40 percent of their total energy in the form of empty calorie foods comprised of solid fats and added sugars. The study results showed that soda, fruit drinks, dairy desserts, grain desserts, pizza and whole milk made up half of these calories. If healthier drink and food options are purchased and brought into the home, children and teenagers will make smarter choices.
According to the Dietary Guidelines, the calorie requirements for children ages 2 to 3 range from 1,000 to 1,200 calories per day. Most children ages 6 to11 require between 1,200 and 2,200 calories per day. Lastly, adolescents and teenagers ages 11 to 18 usually require between 1,400 and 3,200 calories depending on gender and activity level. Ideally, these calories should be comprised of lean proteins, low fat calcium-rich foods, whole grains, fruits, vegetables, and healthy unsaturated fats. Soda provides a large amount of calories without nutritional benefits. A 12 ounce bottle of soda contains between 145 and 155 calories and 10 to 12 grams of sugar. There is 165 to 240 calories and 8 to 15 grams of sugar in a 12 ounce serving of “no sugar added” juice. However, juice does contain nutritional value. The American Academy of Pediatrics recommends that fruit juice consumption be limited to 4 to 6 ounces daily for children between the ages of 1 to 6 and 8 to 12 ounces daily for children ages 7 to18.
Evidence consistently shows that sugar-sweetened beverages increase the risk of overweight and obesity. In addition, The American Academy of Pediatrics states that excessive juice consumption may be associated with over- or under-nutrition and gastrointestinal distress. Over-consumption of soda and sweetened beverages may lead to under-consumption of nutrient dense options such as nonfat or low fat milk, water, or fresh fruits and vegetables.
Dietary changes can be a challenging struggle. Providing lower calorie beverage options to children may be a relatively easy modification with significant effects. Encourage kids to choose nonfat or low-fat milk, water, or limited quantities of 100 percent fruit juice. To make healthier beverages more appealing, mix a small amount of fruit juice with seltzer water or add a fresh lemon or lime to water. It is never easy to change a habit, but it is always worth the effort when it comes to our children’s health!
Comments