2
HealthWays
spending too much time in front of the TV or computer, is
helping to shorten the lives of our kids and puts them at risk
for disease.
In fact, according to the Centers for Disease Control and
Prevention, more than one-third of children and adolescents
in the United States are overweight or obese. Childhood
obesity has both immediate and long-term effects.
Obese and overweight youth are more likely to have risk
factors for heart disease, such as high cholesterol or high
blood pressure.
Obese adolescents are more likely to have prediabetes, a
condition in which blood glucose levels indicate a high
risk for development of diabetes.
Children and adolescents who are overweight or obese are
at greater risk for bone and joint problems, sleep apnea
and social and psychological problems such as poor
self-esteem.
In addition, these children are more at risk to develop
many types of cancers.
PORTION CONTROL IS IN YOUR HAND
Using your hand is one easy way to help determine
appropriate portion sizes.
A st equals about 1 cup
Your thumb is about 1 ounce or 1 tablespoon
The palm of your hand is about 3 ounces
Your cupped hand is about 1-2 ounces
By teaching your kids to use portion control, you are
helping them be healthier kids who will grow into healthy
adults.
Sources: Centers for Disease Control and Prevention; ChooseMyPlate.gov; National Institutes
of Health;WeightWatchers
I
t’s a known fact that portions have gotten bigger and
bigger in the last 20 years. Most of us don’t even
know what normal is anymore, and we are becoming
desensitized to large quantities.
Take bagels, for example: 20 years ago, most bagels
had a 3-inch diameter and 140 calories; today they
have a 6-inch diameter and 350 calories. If your child
eats one for breakfast, they just consumed three
servings of grain—half of the recommended servings per day.
Unfortunately, this big food is also making our children bigger.
Consuming unhealthy food and too many calories, along with
PORTION DISTORTION
Bigger
ISN’T ALWAYS
E
very year there’s a u season. And every
year people come up with reasons not to
get a u shot.
But here are ve reasons why you should get
vaccinated against the u every year:
1
.
The vaccine offers protection from three flu
viruses—the viruses deemed most likely to
circulate this year.
2
.
A flu vaccine is now recommended for
everyone age 6 months and older. Talk to
your doctor if you have concerns.
3
.
The flu can make you very sick. Symptoms
include fever, sore throat, headache and fatigue.
It can also lead to more serious illnesses, such
as pneumonia, and require hospitalization.
4
.
The flu vaccine won’t give you the flu.
Neither the flu shot nor the nasal-spray
vaccine can give you influenza. The sooner
you get vaccinated, the sooner you’re
protected.
5
.
Getting the flu vaccine helps protect you
and those around you. Do you live with
an infant, grandparent or someone with a
chronic health issue? Skipping the vaccine
puts their health at risk too.
Source: Centers for Disease Control and Prevention
W
hen it’s time for a snack, the last thing
anyone wants to do is wash, peel, cut or
otherwise prepare something to eat.
Snacks are all about convenience and taste. That’s
why a hungry kid will grab a bag of chips or box of
cookies after school. You just rip them open and dive
right in.
But, with just a little planning, healthy snacks can
be convenient too.
IDEAS
Dietitians suggest washing and cutting fresh
vegetables and fruit ahead of time so that they’re
ready to eat when kids are ready to snack. Some busy
parents opt to let the grocery store handle the prep
work and purchase pre-cut fruit and veggies.
Kids also are more likely to eat healthy snacks
when those snacks are easy to nd. Keep fresh fruit
on the kitchen counter. Or put those carrot sticks in a
see-through container on a lower shelf of the fridge.
Often, the healthiest snacks are those that include
a variety of nutrients. Here are few ideas from the
registered dietitians at ValleyCare:
Homemade popsicles—use 100 percent fruit juice
with berries or chopped fruit
Ants on a log—celery spread with peanut butter,
topped with raisins
Cubed cheese and fruit chunks on a toothpick
Plain popcorn topped with parmesan cheese
Turkey/cheese/veggie rollups—turkey and low-fat
cheese wrapped around a cucumber, zucchini or
jicama spear
Plain baked pita chips with hummus, salsa, refried
beans or mashed avocado
TAKE CONTROL
It’s time to take control and help your kids
learn the importance of not only eating
healthy foods, like fruits, vegetables, low-fat
dairy and lean protein, but also what
normal, healthy portions look like.
ChooseMyPlate.gov
is a government
website that offers colorful visuals of what
a normal plate should look like—half of
which should be fruits and vegetables,
one-quarter grains and one-quarter lean
protein. The ValleyCare Health Library
has posters and other resources for use at
home or in the classroom. For more
information, call
925 734 3315
.
Better
SNACKS
Tasty, Easy andHealthy!
6-inch diameter
3-inch diameter
1994 2014
Calories:
140
Calories:
350
5
Reasons to Get a
Flu Shot
Watch for information coming in 2015 about
ValleyCare-sponsored workshops for kids and their
parents on fun and easyways to prepare and eat healthy foods.
For more information on obtaining the
seasonal u vaccine, call the ValleyCare
Flu Hotline at
925 416 6888
.
