Health Leader, Fat Chance

STORY BY

Nora K. Shire

Final in a Two-Part Series

Any student or parent can design their own intervention for obesity by educating themselves about food. “Some people just do not understand that junk food is very high in calories but has little nutritive value. The high content of salt and sugar in most junk food makes it very palatable and easy to overeat in comparison to healthy food,” explains Deanna M. Hoelscher, Ph.D., director of the Human Nutrition Center at the University of Texas School of Public Health at Houston.

For instance, a child should be allowed at most only one soda or sports drink daily, for reasons other than calorie-intake. The phosphoric acid that causes carbonation in a soft drink hinders the body’s absorption of calcium. Limiting the amount of money your son or daughter takes to school will keep them from buying things that are not healthy.

Soft drinks also are high in calories because of the sugar or high in fructose corn syrup. For example, there are about 800 in a 64-ounce drink and 150 in a 12-ounce container. If these drinks replace milk in a child’s diet, then the bones may suffer because a young body needs calcium from milk as well as other sources to build strong bones.

Often it is the school lunch that can make or break a child’s eating style. But there are foods that can satisfy cravings and be low in calories. Hoelscher suggests:

apple wedges and low-fat caramel sauce for dipping,
celery and carrot sticks with low-fat ranch dressing for dipping,
applesauce, strawberries, blueberries, grapes,
low-fat lunch meats and low-fat cheese,
whole grain breads for sandwiches,
pretzels, baked chips, granola bars,
pasta with parmesan cheese,
fruit juice that is 100 percent fruit juice,
and milk-based drinks as well as skim milk.

“Shopping for fruits and vegetables in season and buying in bulk is a healthy and economical approach. It is worth looking for the grocery stores that sell fruits and vegetables for less,” Hoelscher recommends.

Don’t “Supersize” Meals

Also, if the family goes to a fast-food restaurant, do not “supersize” the meal; most people, even children, will try to finish the portion they are served and supersizing a meal can increase the caloric content to over 1,500 calories. Thus, even if you aren’t hungry, you tend to want to eat more.

“And I Helped...”

At home, Hoelscher suggests, let younger children help prepare the meal as they are more likely to eat what they fix. As they get older, let them make the entire dinner one night a week. When families eat meals together, children eat better.

Get the children out of the house for exercise. Younger children will try a new activity if the parent does it with them, like walking, riding bikes or rollerblading.

CATCH it Early

“It is easier to prevent obesity than to treat it,” Hoelscher says. That is the objective of the CATCH (Coordinated Approach to Child’s Health) program that was designed by the Center for Health Promotion and Prevention Research. Aimed at grades 3, 4, and 5, it is a dietary and physical activity intervention for prevention of chronic disease. It is dedicated to helping educators, administrators and parents promote and maintain heart-healthy behaviors for children and adolescents.

The objective is to reach children before unhealthy diet and exercise habits have been formed. In a school, the components that the training focuses on are health education, child nutrition services, physical education and parent involvement. The feasibility trial was done in the early 1990s and the main trial was conducted from 1991-94.

“Studies reveal that what the children learned was still being practiced in eighth grade, three years later,” Hoelscher says.

CATCH has trained personnel from over 1,000 schools in this program. For more information on CATCH, contact Peter Cribb, project director, at 512-346-6163 or e-mail cribb@uts.cc.utexas.edu. The web address is www.sph.uth.tmc.edu/catch/.

Last Updated: 8-28-2003

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About Dr. Hoelscher:

Dr. Deanna Hoelscher is an associate professor of Behavioral Sciences and director of the Human Nutrition Center at the UT School of Public Health.

See Dr. Hoelscher also at:

Health Tip:

Packing Bag Lunches Safely

If you pack lunches for your child to take to school, be careful that you do not accidentally expose them to foodborne illness.

Bagged lunches, especially those containing perishable foods, need to be packed and handled properly in order to keep the food safe. In general, perishable foods should not be left at room temperature for more than two hours. If left out too long, the temperature of the food can enter the danger zone where bacteria grow most rapidly, which is between 40 and 140 degrees Fahrenheit.

Below are some tips to help families pack bagged lunches safely:

Pack foods that are nonperishable and won't require refrigeration.
If you do pack perishable foods such as luncheon meats or prepackaged cheese and crackers, include a frozen gel pack or a frozen juice carton with the food in an insulated lunch bag or box.
Pack only the amount of perishable food that your child can eat at lunch.
Preparing lunches the night before and storing them in the refrigerator until you pack your child's lunchbox in the morning can help keep food cold longer the next day.
Don't reuse packaging materials such as paper or plastic bags, aluminum foil, etc. as they can contaminate other foods and cause foodborne illness. Have your child discard all used food packaging and paper bags after lunch.

Before eating lunch or snacks at school, make sure your child washes his or her hands with soap and warm water for at least 20 seconds. If your child's school does not have a handwashing program in place, encourage them to adopt a such a program, as handwashing is one of the best ways kids and parents can protect health and stop the spread of germs.