Obesity Solutions: Healthy Lifestyles

MODULE 7 Parenting and Nutrition

© 2015 OBESITY SOLUTIONS. ALL RIGHTS RESERVED.

LEARNING OBJECTIVES

Parenting

Sleep routine

TV & screen time recommendations

Nutrition

Nutrition facts label: overview; serving size & calorie content; carbohydrates – complex and simple (sugars)


SLEEP ROUTINE

Changes in Children’s Sleep Duration on Food Intake, Weight, and Leptin

Chatelle N. Hart, Phd, Mary A. Carskadon, PhD, Rober V. Cosidine, PhD, Joseph L. Fava, PhD, Jessica Lawton, BA, Hollie A. Raynor, PhD, Elissa Jelalian, PhD, Judith Ownns, MD, MPH, and Rena Wing, PhD

37 children, 8 to 11 years of age (27% overweight/obese) completed a 3-week study. Children slept their typical amount at home for 1 week and were then randomized to either increase or decrease their time in bed by 1.5 hours per night for 1 week, completing the alternate schedule on the third week.

RESULTS: Compared with the decrease sleep condition, during the increase condition, children reported consuming an average of 134 kcal/day less. Measured weights were 0.22 kg (.485 Lb – A. K. ) lower during the increase sleep than the decrease sleep condition.

http://pediatrics.aappublications.org/content/early/2013/10/30/peds.2013-1274-.abstract

http://pediatrics.aappublications.org/search?author1=Chantelle+N.+Hart&sortspec=date&submit=Submit


SLEEP ROUTINE

Age Hours of Sleep

Newborns, 0-2 months 12-18

Infants, 3-11 months 14-15

Toddlers, 1-3 years 12-14

Preschoolers, 3-5 years 11-13

School-age, 5-10 years 10-11

Teenagers, 10-17 years 8.5-9.25

Adults, 18+ years 7-9

Taken from the National Sleep Foundation: www.sleepfoundation.org

Sleep guidelines


SLEEP ROUTINE

Eight sleep tips for children*

Maintain a consistent bedtime and waking time

Encourage regular daily naps

Set your child’s biological clock

Develop a consistent bedtime routine

Create a cozy sleep environment

Provide the right nutrition to improve sleep

Help your child be healthy and fit

Teach your child how to relax and fall asleep

*Review handouts for detailed explanation


TV/SCREEN TIME RECOMMENDATIONS

Fast Food Ad Recognition-Recall and Obesity in Youth Auden C. McClure, Susanne E. Tanski, James D. Sargent. Pediatrics, DHMC /NCCC, Lebanon, NH.

The researchers surveyed a national sample of 3,342 youths.

The percentage of youths who were obese was significantly higher among those who recognized more TV ads than those who recognized few TV ads (17 percent vs. 8.3 percent).

http://www.abstracts2view.com/pas/view.php?nu=PAS12L1_3452



Food Marketing to Children on U.S. Spanish-Language Television

Dale Kunkel, Dana Mastro, Michelle Ortiz & Christopher McKinley

Amount of food advertising on Spanish-language channels (M = 2.2 ads/hour) was lower than on English-language programs.

The nutritional quality of food products on Spanish-language channels was substantially poorer than on English channels.

Food advertising targeted at Spanish-speaking children is more likely to promote nutritionally poor food products than advertising on English-language channels.

http://www.tandfonline.com/doi/abs/10.1080/10810730.2013.768732

http://www.tandfonline.com/action/doSearch?action=runSearch&type=advanced&searchType=journal&result=true&prevSearch=%2Bauthorsfield:(Kunkel,+D)



2 hours or less of recreational screen time

Avoid TV watching in the 2 - 2.5 hours before bedtime

Plan which shows you will watch ahead of time

Turn off the TV during meal times

Keep TVs and computers out of bedrooms

No screen time under the age of 2


NUTRITION FACTS LABEL: OVERVIEW


NUTRITION FACTS LABEL: OVERVIEW

Start here 1

Check calories 2

Limit these

nutrients 3

Get enough of

these nutrients 4

Footnote 5

Quick guide

to % DV 6

• 5% or less is low

• 20% or more is high


NUTRITION FACTS LABEL: SERVING SIZE & CALORIE CONTENT

What is the serving size for one bag of Braids Honey Wheat Pretzels?

How many servings are per container/bag?

How many calories total are there per serving?

How many calories from fat are there per serving?


NUTRITION FACTS LABEL: SERVING SIZE & CALORIE CONTENT


There are two main types of Carbohydrates:

Complex Carbohydrates (Example –

Dietary Fibers)

Simple Carbohydrates (Example – Sugar)

Calculation of complex carbohydrates in a

product:

Total Carbs – Sugars = Complex Carbohydrates

NUTRITION FACTS LABEL: CARBOHYDRATES – COMPLEX AND SIMPLE (SUGARS)


Dietary fibers are one type of complex carbohydrates. There are two types of fibers: soluble and insoluble

Soluble Dietary Fibers:

Fibers attract water and form a gel, which slows down digestion

It delays the emptying of stomach and makes you feel full, which helps control weight gain

It may effect your blood sugar levels and have a positive effect on insulin sensitivity that helps control diabetes

It can help lower LDL, “bad” blood cholesterol by interfering with the absorption of dietary cholesterol.

Insoluble Dietary Fibers:

Fibers do not dissolve in water and can pass through the gastrointestinal tract

They have a laxative effect

They add bulk to the diet pushing unused nutrients and waste through the intestines quicker



Sources of Soluble Dietary Fibers:


Oatmeal Flaxseeds

Oat bran Beans

Oat cereal Dried peas

Lentils Blueberries

Apples Psyllium

Oranges Cucumbers

Pears Celery

Strawberries Carrots

Nuts


Sources of Insoluble Dietary Fibers:

Whole wheat Broccoli

Whole grains Cabbage

Wheat bran Onions

Corn bran Tomatoes

Seeds Carrots

Nuts Cucumbers

Barley Green beans

Couscous Dark leafy vegetables

Brown rice Raisins

Bulgur Grapes

Zucchini Fruit

Celery Root vegetable skins



Whole Grain

Whole Grains are a good source of fiber and nutrients.

Whole grains refer to grains that have all of the parts of

the grain seed (sometimes called the kernel). These parts

of the kernel are called the bran, the germ, and the

endosperm.

When whole grains are processed, some of the

dietary fiber and other important nutrients are

removed. A processed grain is called a "refined"

grain. Examples: white flour, white rice etc.


Whole Grains



Recommended fiber based on age


How whole grains could be listed in an Ingredient Summary

Brown rice Triticale

Buckwheat Whole-grain barley

Bulgur (cracked wheat) Whole-grain corn

Millet Whole oats/oatmeal

Wild rice Whole rye

Popcorn Whole wheat

Quinoa




Sugars are Simple Carbohydrates. They include:

Sugars found naturally in foods (in fruits, vegetables, milk, milk products etc.)

Sugars added to a food or drink

Avoid products that contain sugar in the Ingredient Summary – they are sugars that are added during food processing and refining.

Remember: Food producers often “hide” added sugars by listing them with different names in the ingredient summary.



Brown sugar Invert sugar

Corn sweetener Lactose

Corn syrup Maltose

Dextrose Malt syrup

Fructose Molasses

Fruit juice concentrates Raw sugar

Glucose Sucrose

High-fructose corn syrup Sugar

Honey Syrup

Other names for added sugars



Example of a “hidden” sugar

Hidden sugars



Remember!

Try to increase the consumption of Complex Carbohydrates

Try to decrease the consumption of Simple Carbohydrates, especially added sugars



Sampling: healthy sugar substitutes

Stevia (Sweet Leaf or Truvia)

Erythritol*

Raw sugar

*Erythrital is a more expensive, specialty sugar substitute not available in all stores

Health & Medicine

Obesity Solutions: Healthy Lifestyles