1.  Childhood Obesity: Why Physical Activity is Important KNH 403 Kelly Davis

2. Audience  The individuals that would be learning from this presentation would be parents with grade school children who are looking into getting their children more involved in physical activities.

3. Setting  This presentation would take place in a recreation facility. Ex: YMCA  During the evening, either before or after their workout  Duration: 20-25 min.

4. Childhood Obesity- Physical Activity Overview  What is Childhood Obesity?  How prevalent is it?  What diseases are associated?  Why is Physical Activity Important  The Health Benefits  Types of Physical Activity Appropriate for Children  Eating Healthy: Foods to increase & reduce  5 areas of food to focus on  3 P’s of Eating Right  Taking Action– 5 steps

5. What Is Childhood Obesity?  Obesity is defined as excess body fat.  It is difficult to measure body fat directly, so obesity is often measured by body max index (BMI)  BMI measures weight in relation to height

6. BMI- Children  Due to the physical changes children go through during growth and development, their BMI categories are divided by sex and age.  Growth Charts are used to calculate children’s BMI:  Healthy Weight  BMI between 5 th and 85 th percentile  Overweight  BMI between 85 th and 94 th percentile  Obese  BMI at or above the 95 th percentile

7. Prevalence  Over the past 30 years, childhood obesity rates in America have tripled, and today, nearly one in three children in America are overweight or obese.  The numbers are significantly higher in African American and Hispanic communities, where nearly 40% of the children are overweight or obese.

8. Then  Most people led lives that helped them maintain a healthy weight.  Kids walked to and from school, ran around at recess, participated in gym class, and played for hours after school before dinner.  Families cooked home made meals with reasonable portion sizes and always had some sort of vegetable!  Fast food was rare/unheard of and snacks were a treat.

9. Now  Children’s walks to and from school have been replaced by cars and buses  Gym class and after school sports have been cut and their afternoons are now spent with TV, video games, and internet.  8 to 18-year olds spend an average of 7.5 hours a day using TV, computers, video games, cell phones and movies  Parents are a lot busier  not as many home cooked meals  As a result, portion sizes have exploded: they are now 2-5 times bigger than they were in years past  Beverage sizes have also grown. In 1970 the average sugar-sweetened beverage was 13.6 oz. Now, children are drinking 20 oz. at one time!  Snacking has become a part of their daily lives.  Thirty years ago, kids ate just one snack a day  now they are trending toward three snacks, resulting in an additional 200 calories a day.  One in five school-age children has up to six snacks a day.  Today, America is eating 31% more calories than we were 40 years ago  56% more fats & oils  14% more sugars & sweeteners

10. Health Risks  Childhood Obesity can lead to many health problems including:  Heart Disease  Type 2 Diabetes  Asthma  Sleep Apnea  Social Discrimination  Obese children may experience health consequences that can lead to weight-related health issues later in life.  It has been found that children have risk factors for cardiovascular disease:  High cholesterol levels  High blood pressure  Abnormal glucose intolerance  Among 5-17 year olds, about 60% of overweight children had at least one CVD risk factor and 25% had 2 or more risk factors.  Not only do overweight and obese children suffer from poor physical health, they also suffer from early stages of social discrimination.  The psychological stress of this can cause low self esteem  which can effect academic and social functions.

11. Physical activity- Why is it important?  Physical Activity simply means to move the body while using energy.  Regular physical activity in children and adolescents promotes health and fitness.  Compared to those who are inactive, physically active youth have higher levels of cardio respiratory fitness and stronger muscles. They also typically have lower body fatness, their bones are stronger, and they may have reduced symptoms of anxiety and depression.  Youth who are regularly active also have a better chance of a healthy adulthood.

12. Health Benefits  Benefits of being physically active:  Increase self esteem  Decrease your chances of becoming depressed  Better night sleep  Stronger bones & muscles  More energy  When an individual is not physically active:  Heart Disease  Type 2 Diabetes  High Blood Pressure  High blood cholesterol

13. Types of Activity for Children  Youth can achieve substantial health benefits by doing moderate-intensity and vigorous-intensity physical activity for up to 60 minutes or each day.  The Physical Guidelines for Americans suggest that children should focus on 3 types of activity:  Aerobic  Muscle Strengthening  Bone Strengthening.

14. Aerobic  Most of the 60 or more minutes should be devoted to moderate or vigorous aerobic physical activity  Vigorous intensity activity should be done at least 3 times a week  Ex: running, skipping, swimming, dancing, biking

15. Muscle Strengthening  Along with their 60 minutes of daily physical activity, this should be included at least 3 times a week  Makes muscles do more work than usual  Ex: climbing trees, playing on playground equipment, tug of war

16. Bone Strengthening  Along with 60 minutes of daily physical activity, this should be done at least 3 times a week  Produces a force on the bones that promotes bone growth and strength  Ex: running, jumping, basketball, tennis

17. Eating Healthy  Foods to Increase  Vegetable & Fruit Intake  dark green, red, and orange vegetables  At least ½ of all grains should be whole grains  replace refined grains with whole grains  Increase intake of fat-free or low fat milk and milk products  Choose a variety of protein foods  seafood, lean meats and poultry, eggs, bean & peas, unsalted nuts and seeds  Use oils to replace solid fats where possible.  Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.  Fruits, Vegetables, whole grains, and milk and milk products.

18. Foods to Reduce  Reduce daily sodium intake to less than 2,300 milligrams  Consume less than 10 percent of calories from saturated fatty acids  replace with monounsaturated and polyunsaturated fatty acids.  Consume less than 300 mg per day of dietary cholesterol.  Keep trans fatty acid consumption as low as possible  limiting foods containing synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting solid fats.  Reduce the intake of calories from solid fats and added sugars.

19. 5 Key Areas of Focus 1. Fruits & Vegetables 2. Reduce Fat & Sugar 3. Snacks 4. Portion Sizes 5. Eating Together

20. Fruits & Veggies  Children need to eat at least 5 fruits and vegetables a day  Fresh, frozen, canned all count!  Provide fruit or carrot sticks as a snacks  Offer 100% juice, with no added sugar  Mix vegetables into dishes, like adding peas to rice, or cucumbers to a sandwich

21. Reduce Fat & Sugar  Switch to low or non-fat milk, yogurt and cheese  Choose lean cuts of meat  Skinless chicken or extra lean ground beef for hamburgers or pasta sauces  Bake or grill instead of fry  Substitute olive or vegetable oil for butter  Substitute water or low-fat milk for sodas and sweetened beverages  Switch to lower sugar breakfast cereals  Switch desserts like ice cream and cake to fruit based desserts

22. Snacks  Reduce the number of snacks served each day  Leave a bowl of fruit or carrot sticks on the kitchen table  Differentiate between snacks that require permission (cookies), vs. snacks that kids can take freely (fresh or dried fruit)  Have kids drink water at snack time  Save "treats" for special occasions

23. Portion Sizes  Kids are smaller than adults and need to eat smaller portions  Use smaller plates  Don't force kids to clean their plates if they are full  Portions should be about the size of the back of a fist (A child’s fist for a child’s portion)  Start with a small portion  they can always have seconds!

24. Eat Together  Family meals focus on eating and enjoying food and each other  Eating together is a chance to model good behavior  Regularly scheduled meal and snack times help kids learn structure for eating

25. 3 P’s of Healthy Eating Right  These 3 steps will help your family stay on budget while staying healthy. 1. Plan 2. Purchase 3. Prepare

26. Plan  Plan meals and snacks for the week  Make a grocery list  Check for sales and coupons  Find quick and easy recipes online.  Include meals that will “stretch” expensive food items (stews, casseroles, stir‐fried dishes)

27. Purchase  Never go to the store hungry!  Stick to your list  Buy store brands if cheaper  Choose produce that is in season  Good low priced items all year long:  Protein  beans (black, garbanzo)  Vegetables  carrots, greens, potatoes  Fruits  apples, bananas

28. Prepare  Some meal items can be prepared in advance; pre‐cook on days when you have time.  Double or triple up on recipes and freeze meal‐sized containers of soups and casseroles or divide into individual portions.  Try a few meatless meals by substituting with beans and peas or try “no‐cook” meals like salads.  Incorporate leftovers into a subsequent meal.  Be creative with a fruit or vegetable and use it in different ways during the week.

29. Let’s Take Action!  5 Simple Steps: 1. Keep fresh fruit and veggies around 2. Encourage Physical Activity 3. Plan a menu for the week 4. Limit screen time 5. Family Time

30. Fruits & Vegetables  Children and families tend to consume more of the foods that they have easy access to.  Keep fruits and vegetables within reach in order to make healthier choices  Turn a candy dish into a fruit bowl!  Store tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthy food to the front at eye level.  Ex: make smoothies as a family for a fun activity

31. Encourage Physical Activity  Establish family goals that everyone can follow and achieve together  Make family challenges  kids are competitive  Schedule your activities  Sign them up for after school sports  Ex: walking the dog, playing outside, have a birthday party at the pool or rock climbing!

32. Plan A Menu  Children need structure and thrive when they are on a schedule  Get them involved when cooking dinner!  Eat a healthy breakfast  Cut back on sugary drinks  Portion Sizes  Eat together

33. Limiting Screen Time  As parents it is important to set rules and boundaries that limiting your children’s time in front of the computer and TV  Turn the TV off during meal time  Screen-Free Bedrooms  Provide Alternatives  after school sports, playing outside, hobbies, etc.

34. Family Time  Create a garden  gets kids involved, economical, learning experience, enjoyed at the dinner table  Take your kids grocery shopping with you  Let them help you make dinner

35. Conclusion:  Engaging in physical activity as a family can be a fun way to get everyone moving.  Give children toys that encourage physical activity like balls, kites, and jump ropes.  Encourage children to join a sports team or try a new physical activity.  Limit TV time and keep the TV out of a child’s bedroom.  Find time to spend together doing a fun activity: family park day, swim day or bike day.  Fruits & Veggies  should cover ½ of your child’s plate  Grains  ½ of their grains should be whole  Dairy  switch to fat-free or low fat  Be aware of obesity and how prevalent it is in our society today

36. Resources  Let's move. (2012). Retrieved from www.letsmove.govwww.letsmove.gov  Choose My Plate. (2012). Retrieved from www.choosemyplate.gov www.choosemyplate.gov  United States Department of Agriculture. (2012). Retrieved from www.cnnp.usda.govwww.cnnp.usda.gov  Nutrition.gov: Smart Nutrition Starts Here. (2012). Retrieved from www.nutrition.govwww.nutrition.gov  President's Council on Fitness, Sports, and Nutrition. (2012). Retrieved from www.fitness.govwww.fitness.gov