By TONKA14,
SparkPeople Blogger
6/4/2012
Many things have changed since 1971. Back then, there were no cell phones, personal computers, or the internet. There was also no satellite TV, music came from 45 records or albums, and you couldn't find online dining guides to make wise choices for the rare occasion when you would eat away from home. What has also changed is the rate of obesity in young people.
Researchers have recently analyzed historical height and weight data from 1971 to 2008 for U.S. children between the ages of two and 19. Evaluating the trends during that time led researchers to project an increase in childhood obesity to 21 percent by the year 2020 compared to today's rate of almost 17 percent. The U.S. Department of Health and Human Services wants to see the obesity rate decline to 14.6 percent instead.
Unfortunately, since so many Americans are overweight, many parents have a hard time taking a good look at their children's weight. A new study estimates children need to begin creating a 64 calorie energy gap (aka calories in vs. calories out) each day through diet and/or exercise to reach the 2020 childhood obesity goals. Here are some substitution ideas to cut these calories through diet.
- Switch from whole milk to skim once children are over the age of two and save 60 calories per cup.
- Swap out the cup of 100% orange juice for a fresh orange and save 50-60 calories.
- Serve a half cup of 100% orange juice instead of a full cup and save 55 calories.
- Pass on the potato chips (one ounce serving) for a snack and offer unbuttered popcorn instead and save 60 calories.
- Skip the mayonnaise when ordering a hamburger in favor of mustard only and save 54 calories.
- Select raspberry vinaigrette (two ounces) instead of ranch salad dressing and save 68 calories.
- For a sweet treat, select a half-cup serving of low-fat frozen yogurt instead of regular ice cream and save 60 calories.
- Choose two ounces of mozzarella cheese as a snack or on a sandwich instead of Swiss cheese and save 72 calories.
- Enjoy two ounces of oven-baked fries instead of the fast food option and save 88 calories.
- Use a napkin to blot the grease from the cheese pizza and soak up about a teaspoon of fat and save 40 calories for two slices of pizza.
- Downsize your tortilla wrap from a 10-inch size to an eight-inch size and save 50 calories.
- Skip the cone when enjoying a small ice cream treat and save 60 calories.
- Select a two ounce bag of baked potato chips instead of the regular option and save 70 calories per bag.
- Use two tablespoons of lite syrup instead of regular syrup for waffles or pancakes and save 60 calories.
- For the next chocolate fix, enjoy a cup of chocolate milk instead of a chocolate candy bar and save 65 calories.
- If they must have soda, select an eight ounce mini can over the traditional 12 ounce option and save 50 calories.
You can find additional tips and ideas in these articles.
Smart Substitutions Calorie Chart
Make Smart Substitutions
50 Easy Ways to Cut 100 Calories
20 Easy Ways to Cut Calories Slideshow
How Many Calories Are You Drinking
Do you think parents or youth should be in charge of making changes to eating habits?
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