Turn Off the TV and Prevent Childhood Obesity
5 fruits/vegetables, 2 hrs Screen Time,1 hr Exercise,0 Sugary Drinks
Apr 19, 2009
April 20-26, 2009 is Turnoff Week (formerly TV Turnoff Week). This campaign encourages families to turn off entertainment screens and do more physical activity.
The 5, 2, 1, 0 guidelines of the American Academy of Pediatrics promotes healthy weight in children and adolescents. Every day, children should have at least five fruits and vegetables, no more than two hours of screen time (TV and computer), at least one hour of aerobic activity (which does not have to be consecutive) and zero sweetened beverages.
Here are some ways to encourage healthier eating habits:
- Breastfeed exclusively until an infant is age 6 months. Continue to breastfeed after the introduction of solid foods until the infant is 12 months old.
- Eat family meals together
- Switch to low fat dairy products after children reach the age of two
- Eat breakfast
- Increase calcium intake
- Increase fiber in the diet
- limit fast food
- Ideally, elementary school children should get at least 20 minutes of free play in recess daily. Recess also helps kids learn conflict resolution, cooperation and other social skills.
- Advocate to provide kids with healthier food choices in school cafeterias
- Avoid sports drinks except while exercising
- schedule snack time for kids. They will know that they can eat a snack at a certain time and be less likely to snack or "graze" the rest of the day.
- Avoid vending machine food
- Avoid television in teenager's bedroom. Childhood overweight and obesity has been directly linked to amount of daily screen time.
- Research studies show that it is healthier for children's brain development to delay television exposure until after the toddler is two years old.
- Avoid prepared items that contain partially hydrogenated oils (trans fats), which can lower good cholesterol and increase bad cholesterol levels. The American Heart Association has cartoon "webisodes" with the "Fats Brothers--Sat and Trans" which describes foods to avoid, and the "Better Fats Sisters--Mono and Poly" to help remember which fats are "better."
- Avoid prepared items with high fructose corn syrup
- Avoid having unhealthy snacks in the house. Keep healthy finger foods and fruit available.
- Have your kids help with the preparation of meals and start teaching them about the importance of healthy foods.
- Let kids stop eating when they are full rather than making them "cleaning their plate."
- So what should families do when they turn off television? TV Turnoff is an organization that can suggest creative family activites to do instead of watching television.
Prevention and Treatment of Childhood Overweight and Obesity/What Families can do/American Academy of Pediatrics.
This article is for informational purposes only and should not substitute for medical advice from your healthcare provider. The author is not providing personal medical opinion, diagnosis or course of treatment. Do not delay or substitute this information for medical treatment.
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