A study concluded that fried foods eaten away from home are largely to blame for the expanding waistlines of today's children and adolescents. No real surprise here.
Other research supports this study's findings. Eating fried food away from home is associated with dietary patterns leading to excessive weight gain and chronic diseases, such as heart disease, cancer, and type 2 diabetes.
The data also revealed that the older a child gets, the more he or she dines on fried foods away from home. Furthermore, children who ate fried foods away from home most often – more than four times a week – also ate more processed red meat, whole dairy products, and sugary beverages, and ate fewer vegetables and fruits.
What to Do
The results of this study were somewhat surprising because all the children were offspring of parents who were presumably aware of nutrition and health. Over a four-year period, researchers studied the self-reported weight, height, and dietary habits of more than 14,000 pre-adolescent and adolescent children of nurses taking part in the ongoing Nurses' Health Study II.
Try to Prepare More Meals at Home
According to Dr. Elsie Taveras, lead author of the study, teens benefit in several ways when you eat more family dinners together. In addition to curbing weight gain, home dinners have been found to reduce high-risk adolescent behaviors such as using tobacco, alcohol, and marijuana.
But cooking at home isn't always convenient or possible. When your kids eat on the go (and they will), don't assume they'll make wholesome food choices. Suggest that they follow these tips:
- Scout out healthy fast food alternatives, such as smoothie beverage bars or healthier Asian or Mexican cuisine.
- Choose healthier menu items. Order grilled chicken or fish instead of chicken nuggets or deep fried fish, and a salad or fruit cup instead of fries. Ask for any dressing to be served on the side.
- Do not "supersize" anything unless you're planning to split the meal. Otherwise, order the small size.
- Skip the soda. Choose a calorie-free beverage like tea or coffee, or drink water with a slice of lemon.
- Eat slowly and stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.
- Ask for an extra "to go" bag. Set half the meal aside. If it's boxed up before you begin eating, you'll be less tempted to eat more than you need.
- When you simply must have a fatty food…Order the smallest size you can (whether it's French fries or a cookie) and eat it slowly, savoring each bite.
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