Weight problems and children

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(Page 4)

Childhood obesity

To promote proper growth and development and prevent overweight, parents should offer the whole family a wide variety of foods from each of the food groups.

• Most of the foods in your diet should come from the grain products group (6-11 servings), the vegetable group (3-5 servings), and the fruit group (2-4 servings). (See chart for suggested serving sizes.)
• Your diet should include moderate amounts of foods from the milk group (2-3 servings) and the meat and beans group (2-3 servings).
• Foods that provide few nutrients and are high in fat and sugars should be used sparingly. Fat should not be restricted in the diets of children younger than 2 years of age.

EXAMPLES OF ONE SERVING

Bread, cereal, rice, pasta

• 1 slice of bread
• 1 ounce of ready to eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

Milk, yogurt, cheese

• 1 cup of milk or yogurt
• 1 1/2 ounces of natural cheese
• 2 ounces of processed cheese

Vegetables

• 1 cup of raw vegetables or 1/2 cup of frozen leafy leafy vegetables (cooked)
• 1/2 cup of other vegetables - cooked or chopped raw
• 3/4 cup of vegetable juice

Meat, poulty, fish, beans, nuts

• 2-3 ounces of cooked lean meat, poultry, or fish
• 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat
• 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat

Fruits

• 1 medium apple, banana, or orange
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

Serving sizes are for children and adults ages 2 years and older. A range of servings is given for each food group. The smaller number is for children who consume about 1,300 calories a day, such as 2-4 years of age. The larger number is for those who consume about 3,000 calories a day, such as boys 15-18 years of age.

CUT DOWN ON FAT

Reducing fat is a good way to cut calories without depriving your child of nutrients. Simple ways to cut the fat in your family's diet include eating lowfat or nonfat dairy products, poultry without skin and lean meats, and lowfat or fat-free breads and cereals.