The absolute first line of defense to prevent childhood obesity is you, the parent. It is up to us to get our children back outside, engaged in active play, rather than in front of the boob-tube or the computer monitor. Our other significant and most difficult task is to get them eating healthier foods in the proper portions.
Every parent knows this. The schools have cut back on recess time and in some cases have almost completely done away with sports, unless they are the organized, extra-curricular kind that add to the school district's bottom line and that are not made to accommodate the majority of the students, especially girls. School meals also are not, for the most part, the healthiest, though the portions are controlled probably better than in a lot of homes, only due to financial reasons. For years our children's health was as much the school's responsibility as it was ours, but those days have come to an end. The money just isn't there and now we, as parents, have a much bigger responsibility than ever before. Even nutrition and health classes have been deleted from the curriculum as teachers are laid off and schools barely have the resources for teaching the basics. So, it all falls to you.
Unfortunately, on any given morning, the TV stations that your school-aged children will choose to watch, even before school, are rife with commercials advertising the sweetest, the biggest and the unhealthiest food alternatives. Short of banning every unhealthy menu option that hits the air waves, much like was done with cigarette ads, you must offer choices that are much better for your children's health. I know...how can you compete with Captain Crunch and Cinnamon Toast Crunch and with a toy or offer for something free in every box? It seems like an impossible task, but here are a few of the best healthy options for their breakfast.
· Cheerios is a top pick and is one of the first foods that you can introduce to a toddler as a "finger" food. Put a few in a baggy and keep them in your purse and when they need a bit of a snack, offer the baggy. They aren't sticky, they vacuum out of the back seat remarkably well, they are more nutritious than many of the so-called "healthy" snack foods for toddlers and they dissolve and are easy to chew. Cheerios as a snack are a great introduction to a healthy cereal option. A serving size is 1-cup. Providing 45% of the daily allowance for iron, it also provides 10% of the allowance for vitamins A, C and D. Low in fat at only 2g, it is high in fiber which aids digestion and helps to make your little ones feel full. Cheerios also has only 100 calories per serving and 1g sugar. Sodium is on the relatively low side with 190mg, while potassium is high at 170mg. Oh, they are also great for potty training little boys. Throw a few in the toilet and let them practice hitting them as they use the "big boy" potty. Not only does it make potty training fun, it makes their aim better, making your cleaning chores easier.
· Barbara's Bakery Puffins may be a bit harder to find but are definitely worth the extra trip. Stores like Whole Foods will normally carry this brand, but so does Amazon and Kmart. You can also go to shop.barbarasbakery.com and find every healthy thing in their line of cereals and snacks. Barbara's Bakery Puffinscombines healthy and scrumptious. At only 90 calories per 3/4 cup serving size, it also only has 1g total fat. The carbs and sugars are 23g and 5g respectively, but when it comes to a sweet cereal, this is miniscule. This cereal also provides 85mg potassium, 25% of the daily requirements for vitamin C and 2% of iron. Since the iron is not up to par, you should insure your child eats iron-rich foods throughout the day, like lean meats, poultry, fish, eggs, beans, dark green veggies and nuts and dried fruits. But, as part of a balanced diet, this cereal is near the top of the list when it comes to flavor, calories and fiber.
· Fiber One Honey Clusters is another excellent choice though the name is more adult than child-friendly. If my kids were to balk at the name, I think I'd put them in an air tight plastic container and call them something else, like Caramel Crunchies or just Honey Clusters. They have a fantastic flavor, kind of like caramel/butterscotch or maple syrup. They are crunchy and like the name implies, chock full of fiber. The carbs are a bit high at 44g, but everything else is well within healthy ranges. A serving size is 1-cup and is just 160 calories with 1.5g fat. It has 230mg sodium and only 6g sugars. The potassium is substantial at 180mg and it has 20% vitamin A, 10% calcium (w/o the milk), 25% of the daily allowance for iron, 15% for vitamin D and 70% for vitamin E.
· Raisin Bran-of any brand, is not a bad deal either. Kids love the raisins and though there is a bit more sugar here, mostly due to the raisins, the calories are completely acceptable at somewhere between 170 and 190 per cup. The fat content is negligible at right around 1g and cholesterol is non-existent. Kellogg's, Post and General Mills all have a high daily allowance % for calcium, iron, vitamin B12 and B6and Raisin Bran has a great, nutty, mildly sweet flavor. Beware some of the so-called "health food" varieties as some have higher calories. They may be just a tad lower in sugars, but are also lacking the vitamin fortification that the name-brands do.
Of course, these are not the only options. All of us should take the time to read the labels. I know-who has the time? But, once you've identified those brands that give your children more balanced nutrition without filling them with empty calories, you won't have to read the labels any longer, you can just grab them off the shelf and keep them on hand. As with anything, there is a learning curve, but this is something that should be a priority. What our children eat when they are young will form their eating habits as they grow to teens and into adulthood. The earlier we instill these "good" habits, like proper portion size, adequate exercise and nutritious choices, the better armed our children will be to face the challenges that life will bring them.
And, if you want to make these options even more attractive, every time you open a new box, supply a cheap toy, of the same kind that comes in kids' cereal boxes. In fact, if you have more than one child, you can dole out a toy for each kid once every couple of weeks and keep the fighting down to a minimum. You can even put them in little baggies and hide them in the cereal box. Another option is to hide coins in baggies in the cereal boxes. Every kid knows that money beats toys any day-then put the coins in a jar right there in the kitchen and watch the savings grow for that "special" purchase. A little imagination and a lot of love can go a long ways to providing healthy food choices for your loved ones.
