Healthy Snack Options for children

1. Healthy Snack Options for children Joseph Higgins University of Kentucky NFS Dietetic Intern 2011

2. Outline • Obesity Epidemic • Kentucky Obesity • Food Comparisons • Snack alternatives • Choking Hazards • Portion Control • Healthy People 2010

3. Obesity prevalence • Obesity has risen drastically in recent years. • In 2008-2009, the age-adjusted prevalence of obesityin the United States was 33.8% overall;32.2% men and 35.5% women.

4. Childhood Obesity • A 2008 National Health and Nutrition Examination Survey (NHANES), indicate that an estimated 17 percent of children and adolescents ages 2-19 years are obese. • Studies have shown that approximately 4 out of 5 children who were overweight at aged 10–15 years were obese adults at age 25 years • http://www.cdc.gov/obesity/childhood/index.html

5. Kentucky Obesity • A 2009 study done by the Robert Wood Johnson Foundation, ranked Kentucky 4th highest in overweight youths at 37.1%

6. Kentucky Obesity • Average obesity prevalence among children aged 2-4 years old. Year # of kids Percent obese 1998 48,075 12.1% 2003 60,984 17.2% 2008 62,832 15.7% http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5828a1.htm

7. Contributing factors • Evidence suggests the following play a role in childhood obesity • Large portion sizes of food and beverage • Eating meals away from home • Snacking on energy dense foods • Excess consumption of sugar sweetened drinks • Sedentary behavior (defined as more than 2 hours of TV watching, computer, or video games. http://www.cdc.gov/obesity/childhood/causes.html

8. Food Comparisons • 1 Krispy Kreme glazed doughnut has the same amount of calories as 4 ½ whole cups of strawberries. http://nutritiondata.self.com/facts/foods-from-krispy-kreme/6689/2

9. 1 package of twix (2 candy bars) has the same amount of calories as 5 whole cups of grapes. • http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1919/2

10. A 10oz apple flavored Juicy Juice has more sugar (33g) than a Butterfinger candy bar (29g). • Crystal Light offers sugar free mixes such as lemonade, wild strawberry, and fruit punch. • http://www.juicyjuice.com/Products/Nutrition-Info.aspx

11. 2 slices of Papa John’s pepperoni pizza has the same amount of calories as 4 ½ servings of Baked Lay’s potato chips (about 67 chips!) and the pizza has twice the fat! • http://nutritiondata.self.com/facts/foods-from-papa-johns/8244/2

12. 1 cup of Whole milk has 8 grams of fat and 1 cup of 2% milk contains 5 grams of fat • 1% milk has 2 grams of fat per cup and skim milk is fat free.

13. A large order of French fries from McDonalds has the same amount of calories as 5 ½ servings of Cheerio’s. • http://nutritiondata.self.com/facts/foods-from-mcdonalds/6235/2

14. Snack Alternatives • A cup of celery with 2tbs of peanut butter provides a serving of vegetables and two ounces of meat. The peanut butter provides 7 grams of protein and the celery provides 2 grams of fiber. http://nutritiondata.self.com/facts/vegetables-and-v egetable-products/2396/2

15. Yoplait light yogurt has over 20 different variety's that have about 100 calories and provide up to 20% of the daily recommended amounts of calcium and vitamin D. • http://www.yoplait.com/products/yoplait-light-yogurt

16. Fresh fruit and vegetables are low in calories, provide many vitamins and minerals, and can be a good source of fiber. • Buying fruits and veggies in season will save you money. Vegetables in season in April and May; zucchini, artichokes, asparagus, broccoli, lettuce, and okra. Fruits in season in April and May; pineapple, mango, cherries, and apricots.

17. 55 Pepperidge Farm goldfish crackers contain only 140 calories, less than 1 gram of sugar, and 4 grams of protein. • http://www.pepperidgefarm.com/PopNutrition.aspx?prdID=120278&catID=773

18. Homemade mini pizza bagels are a great alternative to buying frozen pizza rolls. • Mini bagels • Low sodium pizza sauce • Low fat mozzarella cheese • (bell peppers, mushrooms, diced tomatoes, ect.) • About 60 calories a serving! http://www.kraftrecipes.com/recipes/ mini-pizza-bagels-54660.aspx

19. Leftovers can be made into a snack for your children. • A piece of leftover baked chicken can be made into a tasty snack by dressing it up with a small amount of mozzarella cheese and some salsa.

20. Weight Watchers string cheese has only 50 calories per stick!

21. Homemade muffins are a better alternative than pre-packed muffins bought at the grocery store when using the right recipe. • Low calorie Banana Muffins • 3/4 cup all purpose flour1/4 cup whole wheat flour1 Tbs baking powder1/2 tsp baking soda1/8 tsp salt1 cup mashed bananas1/4 cup sugar1/4 cup applesauce1 egg1/2 tsp vanilla extract • About 80 calories and less than one gram of fat per muffin http://recipes.sparkpeople.com/recipe-detail.asp?recipe=288655

22. Homemade Trail mix is a great snack alternative. • Options include • Bran cereal • Nuts (chopped walnuts, almonds, pecans) • Raisins • Pretzels • Dried fruit (cranberries, pineapple, apricots)

23. Air popped popcorn can be a better alternative than microwave popcorn. • Air popped, 1 cup serving is 31 calories • Orville Redenbacher's butter flavored mini bag, 1 bag equals 210 calories and 14 grams of fat. • http://www.orville.com/our-popcorn/microwave-popcorn-family-favorites.jsp

24. Choking hazards • Be careful with foods that are about the size of a marble • Danger Foods!!! • Whole grapes • Nuts and seeds • Hot dogs • Pieces of fruit (large wedge of apple) • Popcorn • Raw vegetables (broccoli, carrots) http://www.healthychildren.org/English/healthy-living/nutrition/pages/Making-Sure-Your-Child-is-Eating-Enough.aspx

25. Portion Control • Protein • Children 2-3 years old need only 2oz of meat a day. • Children 4-8 need only 3-4oz of meat. • Boys and girls aged 9-18 only need 5-6oz of meat a day, a size no bigger than the palm of your hand. • ¼ cup of beans, 1 egg or 1tbs of peanut butter counts as 1oz of protein. • http://www.mypyramid.gov/pyramid/meat_counts.html

26. Grains • Children aged 2-3 years need 3oz of grains. • Children aged 4-8 years need 4-5oz. • Girls aged 9-18 need 5-6oz while boys aged 9-18 need 6-7oz. • At least half of grains consumed should be whole grains. • 1 ounce of grains equals 1 piece of bread, ½ cup of cooked rice or pasta or 1 cup of cereal.

27. Vegetables • Children aged 2-3 years old need 1 cup a day. • Children aged 4-8 need 1 ½ cups. • Girls aged 9-18 need 2-2 ½ cups. • Boys aged 9-18 need 2 ½ - 3 cups. • 1 cup equals 1 cup of raw or cooked vegetables or vegetable juice or 2 cups of raw leafy greens.

28. Fruits • Children aged 2-3 years old only need 1 cup. • Children aged 4-8 need 1 – 1 ½ cups. • Girls and Boys aged 9-18 need 1 ½ - 2 cups. • 1 cup of fruit equals 1 cup of 100% fruit juice, ½ cup of dried fruit, 1 pear, apple, or large orange.

29. Dairy • Children aged 2-8 need 2 cups a day. • Girls and boys aged 9-18 need 3 cups a day. • 1 cup of dairy equals 1 cup of milk or yogurt, 1 ½ ounces of natural cheese or 2 ounces of processed cheese.

30. Healthy people 2010 • Key recommendations • Increase physical activity (at least 60 minutes a day) while limiting sedentary behavior. • Maintain appropriate calorie intake through all stages of life (childhood, adolescent, adulthood) • Consume less than 300mg of dietary cholesterol a day. • Consume less than 10% of calories from saturated fat. • Children should consume no more than 1500mg of sodium per day (about 3/4th of a teaspoon). • Reduce the intake of calories from solid fats and added sugars (sweetened soft drinks) • http://www.mypyramid.gov/guidelines/ExecSumm.pdf

31. References • Center for Disease Control and Prevention. Trends by state: 1985-2009. Accessed April 14th, 2011 from http://www.cdc.gov/obesity/data/trends.html#State • Center for Disease Control and Prevention. Overweight and Obesity. (2011) Accessed April 1st 2011from http://www.cdc.gov/obesity/childhood/index.html • Levi, J. Vinter, S. Segal, LM. Robert Wood Johnson Foundation. F as in Fat: How obesity Threatens America’s future 2010. Accessed August, 2010 from http://www.rwjf.org/files/research/20100629fasinfatmainreport.pdf • Sharma, AJ et al. Obesity Prevalence among low-income preschool aged children, United States 1998-2008. (2009) MMWR Weekly, 58(28) 769-773. Accessed April 1st, 2011 from http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5828a1.htm • Self Nutrition Data: Nutrition Facts. (2011) Accessed April 14th 2011 from http://nutritiondata.self.com/facts/foods-from-krispy-kreme/6689/2 • Nutrition Facts for Juicy Juice. (2011) Accessed April 14th 2011 from http://www.juicyjuice.com/Products/Nutrition-Info.aspx • Kraft Foods: Recipes. (2011) Accessed April 15th 2011 from http://www.kraftrecipes.com/recipes/mini-pizza-bagels-54660.aspx • United States Department of Agriculture. My Pyramid. (2011) Accessed April 15th 2011 from http://www.mypyramid.gov/pyramid/index.html • Nord, M et al. Executive Summary: Dietary guidelines for Americans 2010. Accessed April 14th 2011 from http://www.mypyramid.gov/guidelines/ExecSumm.pdf • Healthy Children. (2011) American Academy of Pediatrics. Accessed May 10th 2011 from http://www.healthychildren.org/English/healthy-living/nutrition/pages/Making-Sure-Your-Child-is-Eating-Enough.aspx

32. Questions?