Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Red Light, Green Light, Eat Right! Childhood obesity is rising rapidly!
Prevalence of Obesity Age 12-19
20.00%
18.00%
16.00%
14.00%
12.00%
10.00% Prevalence of Obesity Age
8.00% 12-19
6.00%
4.00%
2.00%
0.00%
www.DrDolgoff.com 1963-1970 1976-1980 1988-1994 2003-2004
Obesity is also on the rise in Even the youngest children are not
school-age children. spared.
Prevalence of Obesity Age 6-11 Prevalence of Obesity Age 2 – 5
20% 16%
18% 14%
16%
12%
14%
12% 10%
10% Prevalence of Obesity Age 8% Prevalence of Obesity Age
8% 6-11 6% 2-5
6%
4%
4%
2% 2%
0% 0%
1976-1980 2003-2004 1976-1980 2003-2004
Do obese children become obese
1 /3 OF KIDS ARE TOO HEAVY!
adults?
1 OUT OF EVERY 3 CHILDREN IS Yes!
OVERWEIGHT AND AT RISK FOR • 75% of overweight kids age 12-18 become
MEDICAL COMPLICATIONS DUE TO obese adults.
• 50% of overweight kids age 6-11 become
THEIR WEIGHT!
obese adults.
• If a child is overweight before age 8, he/she is
more likely to be severely obese as an adult.
© Joanna Dolgoff MD PC 2009 1
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Why is obesity so dangerous? Medical Risks of Obesity
• No previous U.S. generation has raised
children more likely to have a shorter life Coronary Artery Disease Osteoarthritis
span than its parents. Congestive Heart Failure Musculoskeletal Disease
Type II Diabetes Mellitus Asthma
• Obesity will soon overtake smoking as the
High Blood Pressure Sleep Apnea
nation’s leading cause of preventable death.
High Cholesterol Infertility in Women
• Childhood obesity may shorten one’s life span,
Stroke Depression
even if that person is not obese as an adult.
Liver Disease Psychiatric Illnesses
Gall Bladder Disease Many Types of Cancer
Harvard Study of Boys Age 13-18 No More “Adult Onset” Diabetes
• Obese boys were twice as likely to die from • Children diagnosed with Type II Diabetes
heart disease increased ten-fold between 1982 and 1992.
• More than one third of all childhood diabetes
• Obesity that starts in childhood or is now Type II.
adolescence causes greater risk of early death • Overweight is the strongest risk factor for
Type II Diabetes.
• Abnormal changes in the hearts of overweight • Children with Type II Diabetes may have a
children seen at age 5 heart attack in their 30s or 40s.
Why do children become Why do children become
overweight? overweight?
• Genetics • Genetics
• Unhealthy Eating Patterns • Unhealthy Eating Patterns
– Fast Foods – Fast Foods
– Soda – Soda
– Increased Serving Sizes – Increased Serving Sizes
• Too Little Activity • Too Little Activity
• TV, Video Games, Computers • TV, Video Games, Computers
• Changing Family Meal Patterns • Changing Family Meal Patterns
© Joanna Dolgoff MD PC 2009 2
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Why do children become
Genetics
overweight?
Risk of child becoming overweight • Genetics
90%
80% • Unhealthy Eating Patterns
70%
60%
– Fast Foods
50% – Soda
40% Risk of child becoming
30% overweight – Increased Serving Sizes
20%
10% • Too Little Activity
0%
Both parents One parent Both parents
• TV, Video Games, Computers
normal weight overweight overweight
• Changing Family Meal Patterns
How many calories does a child
We’re Eating More Calories
need?
3000 Age (Years) Recommended Daily Caloric Intake
2500 Age 4-6 1,600
Age 7-11 1,900
2000
1970 Age 12-14 (Girls) 2,000
1500
2000 Age 12-14 (Boys) 2,400
1000 Age 15-18 (Girls) 2,100
500 Age 15-18 (Boys) 2,900
0
Women Men
Carbs vs. Fat
What is a normal serving size?
Does it Matter?
GRAINS (6-11/day) AGE 1 - 3 AGE 4 – 6 AGE 7 - 10
• Studies show that eating lots of fat causes
Breads ½ slice ½ slice 1 slice
Rice, Pasta ¼ cup 1/3 cup ½ cup higher levels of body fat than eating lots of
Dry Cereal 1/3 cup ½ cup ¾ cup – 1 cup carbs.
Crackers 2-3 crackers 3-4 crackers 4-5 crackers
PROTEIN (2-3/day) AGE 1 – 3 AGE 4 – 6 AGE 7 – 10
Meat, Fish, Poultry 1 ounce 1 ounce 2 – 3 ounces
Beans ¼ cup 1/3 cup ½ cup
Eggs ½ egg 1 egg 1 – 2 eggs
• Low carb diets are NOT safe for children.
© Joanna Dolgoff MD PC 2009 3
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Fast Food Supersize Me?
• Teens eat about 1,650 calories when they eat
• At age 3 years, children eat the same amount
fast food for lunch.
regardless of serving size.
• Children eat about 187 extra calories when
they eat fast food.
• By age 5 years, children eat more when given
larger portions.
• When portion size increases, both bite size
and number of bites increase.
• 187 cal per day x 365 days = 17 pounds of fat!
Juice Soda
A 12 ounce can of soda contains the equivalent
• Juice is not healthy! of 10 teaspoons of sugar
• Juice ingestion is associated with increased
body weight.
Each additional serving of soda increases a
child’s odds of obesity by 60%.
Why do children become
The inactivity process
overweight?
• Genetics • Teased
• Unhealthy Eating Patterns Chubby child • Not picked in gym class
• Mild knee and ankle pain when running
– Fast Foods
– Soda Overweight • Less time moving
• More time watching TV
– Increased Serving Sizes
child • More time eating
• Too Little Activity
• TV, Video Games, Computers • Avoid sports altogether
Obese child • More video games and TV
• Changing Family Meal Patterns
© Joanna Dolgoff MD PC 2009 4
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
TV time correlates with obesity What can a parent do?
• A child’s weight increases with the number of • Limit TV and computer time!
hours he/she watches TV. – Fewer than 2 hours a day!
– Consider a TV allowance meter
• TV in the bedroom is an especially strong risk – Brainstorm ideas for replacement activities
factor for obesity. • Don’t allow your child to eat in front of the TV
• Do not put a TV in your child’s bedroom
• Monitor your child’s TV use!
Why do children become
Who’s making dinner?
overweight?
• Genetics • Families don’t always eat together
• Unhealthy Eating Patterns
– Fast Foods • Meals are often fast foods or frozen foods
– Soda
– Increased Serving Sizes
• Children often make their own meals
• Too Little Activity
• TV, Video Games, Computers
• Children often eat alone
• Changing Family Meal Patterns
What can a parent do? Why should I call a doctor?
• Intervene!!! • Medically unsupervised diets are not safe for
children.
• Don’t ignore the problem!!! • Growth may be delayed if child is not closely
monitored.
• Obesity treatment DECREASES the risk of • Children have different nutritional and caloric
eating disorders!!! needs at each stage of development.
• Do-it-yourself weight loss plans don’t work
well for children.
• Don’t do it alone- seek medical help!!!
© Joanna Dolgoff MD PC 2009 5
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
It is crucial to act immediately General Guidelines
• Children lose weight and sustain weight loss • Restructure home environment
more easily before puberty begins. • Family mealtimes
• Hormonal changes of puberty make weight • Model healthy behaviors
loss more difficult. • Positive reinforcement
• Puberty is associated with changes in the • Open communication
brain areas that control appetite.
• Avoid force
• Weight “set point” determined at puberty
Offer only healthy options! You are not the food police
• Do not force foods
Your child controls when he eats… • Do not forbid foods
• Do not use foods as bribes
• Do not provoke conflict
You control what he eats • Do not scold
• Do not criticize
3 Squares a Day Tips For Packing a Healthy Lunch:
• Turn off TV A WHEAT + A MEAT + A TREAT
• Clear away toys and books
• Encourage conversation
• Start with soup or salad
• Watch serving sizes and decrease plate size
• Serve vegetables
• Let children help cook (and a fruit or a vegetable!)
• Eat slowly
© Joanna Dolgoff MD PC 2009 6
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Tips For Healthy Dining Out Snacking is Healthy!
• 1. Read the menu carefully. • Eating a small amount of food every three or
• 2. Don’t be afraid to special order. four hours keeps your blood sugar stable and
• 3. Skip the kids’ menu. prevents cravings.
• 4. Watch portion sizes! • Be sure to include two snacks per day in-
between meals.
• 5. Don’t drink your calories.
• A 3 pm snack will help ward off pre-dinner
• 6. Eat slowly and enjoy each bite. exhaustion.
Tips For Healthy Snacking Red Light, Green Light, Eat Right:
“On-The-Go” General Overview
• Invest in a thermal lunch box where food can • Eat 3 Meals and 2 Snacks Each Day.
be kept warm or chilled.
• Plan and pack your snacks the night before. • Stay Within Your Allotted Colors For Each Meal
• Portion size your snacks in small baggies or and Snack.
air-tight containers.
• Don’t forget to throw in a bottle of water. • 2 Red Light Foods Each Week.
• In the morning, simply grab your lunch box
and start your day! • Fruits, Vegetables, and Fat-Free Cheese are
Free Fuel.
Road Rule #1:
Sample From Food Database
Mind The Traffic Lights
• Bagel ½ bagel Yellow
• Red Light Foods represent high-calorie foods. • Mini Bagel 1 bagel Green
• Bread, Whole Wheat 1 slice Green
• Bread, Reduced-Calorie 2 slices Green
• Yellow Light Foods represent moderate-calorie foods.
• Chicken Breast, Grilled 2 oz Green
• Chicken Breast, Breaded, Fried 3 oz Yellow
• Green Light Foods represent low-calorie foods. • Chicken Drumstick 1 drumstick Green
• Steak, Regular 2.5 oz Red
• Steak, Sirloin 3 oz Yellow
© Joanna Dolgoff MD PC 2009 7
Red Light, Green Light, Eat Right!
www.DrDolgoff.com
Road Rule # 3:
Sample From Food Database
Use Your Free Fuel!
• Fruits, most vegetables, and fat-free cheeses are Free
• Bagel ½ bagel Yellow
Fuel and should be eaten with every meal and snack,
• Mini Bagel 1 bagel Green
• Bread, Whole Wheat 1 slice Green
and as often as desired.
• Bread, Reduced-Calorie 2 slices Green • There is absolutely no limit on these foods!
• In fact, children MUST each a fruit or vegetable with
• Chicken Breast, Grilled 2 oz Green
• Chicken Breast, Breaded, Fried 3 oz Yellow
each meal or snack.
• Chicken Drumstick 1 drumstick Green • Exceptions: Potatoes, Corn, and Avocado are not
• Steak, Regular 2.5 oz Red Free Fuel and must be counted as Green Light
• Steak, Sirloin 3 oz Yellow Servings.
Road Rule #4:
Dr. Joanna Dolgoff’s Weigh
Enjoy Your Pit Stops!
• Kids take two Red Light Pit Stops a week
because they should feel comfortable enjoying
treats and indulgences, too.
• Just remember to keep it to two a week and
watch those portion sizes!
© Joanna Dolgoff MD PC 2009 8
