Break the fast-food cycle

Marsha N. Woolery, Healthy Eating & Diet

How many times have you blamed the fast-food restaurants for our current obesity problems in Jamaica? Have you ever stopped to think that choices are always available wherever we eat.

May is celebrated as Child Month and the theme this year is 'Parents, take responsibility: Break the cycle'.

Childhood obesity is a major problem worldwide and our Jamaican children and families are getting fatter and fatter. This cycle must be broken for us to have a healthier future.

Childhood obesity is as a result of:

Consumption of too much food and drinks on a daily basis. Overfeeding starts from birth with the introduction of formula and the offering of foods from family pot before six months of age.

Consumption of inadequate amounts and types of fresh whole fruits, such as oranges, mangoes, papaya, naseberry and pineapple.

Consumption of too much juice and sugar sweetened drinks, including bag juice/drinks and sodas.

Consumption of too little vegetables (raw and cooked).

Consumption of high fat foods and drinks, such as fried foods, whole milk and chips and snacks.

Overconsumption of sugar sweetened foods and snacks. Children are introduced to sweet/sweetened foods at an early age, hence the preference.

Inadequate physical activity. Children are allowed to play video games, watch television and not allowed to play 'run up and down' outside. Children playing is now, most times, considered to be a noisy affair and an activity that disturbs others and is discouraged.

Parents and guardians being too busy to prepare appropriate and healthy meals.

Insufficient sleep. Children of all ages are not encouraged to 'nap' as much nowadays, therefore, they remain awake and snack unnecessarily.

Fast food is food that is readily available, easy to prepare, inexpensive and convenient. The fast-food industry is now a part of Jamaican culture, with numerous cook shops, patty shops, hamburger, pizza and sandwich shops. Fast-food establishments serve foods that are in demand and appeal to the senses of smell and taste. Fried foods have such appeal and are a big seller because they smell and taste good.

Quick test. Which tastes better?

• Patty or meat loaf?

• Fried or baked chicken?

• Cheese burger or hamburger with lettuce and tomato?

The high fat alternative usually has a better flavor and is usually more popular and in more demand.

As parents, let us take control of the choices that our children make. This can be done with us setting the example. Let us make healthier food choices. There is a popular saying 'monkey see monkey do'. Do the right thing for health.

Here are some tips for making healthier choices when eating fast foods:

Offer breast milk only for as long as possible up to six months after birth

Do not over feed formula, and feed from a cup NOT a bottle

Offer foods from family pot at the end of the sixth month after birth. Offer pureed or mashed vegetables before fruits.

Offer age appropriate foods and servings to prevent choking and overfeeding. If ordering a larger size meal, share it with child or with other siblings. Most times the small meal provides more than enough energy for a small child.

Increase intake of fresh fruits. Pack fruits in lunch kit and have available at home instead of high fat, high sugar, salted snacks.

Buy what you want the children to eat.

No more than 24 ounces or three (eight-ounce) cups of juice or drinks per day. A small cup of drink is usually 12 to 16 ounces. Offer more water as the choice of energy fluid with meals and in between meals.

Offer vegetables at two to three meals per day and as a snack. Please note that ketchup is not a vegetable, neither is French fries. Ensure that lettuce and/or tomato is in the sandwich.

Offer baked, boiled, stewed and steamed foods more often than fried foods. Avoid breaded or coated food items, they are usually high in fat with a low protein content.

Offer lowfat milk to children over the age of one year. Do not offer milk with a meal. Calcium in the milk prevents the iron in the meal from being absorbed.

Allow children to play as we did. Noise during play is normal; let them express themselves with screams of glee as they use up the energy.

Pre-prepare food items on day's off and store appropriately. Portion and season meats and store in freezer in the portions to be used each day. Cook peas and beans and store in appropriate containers and store in freezer.

Encourage children to take a nap or rest; just allow them to relax in a quiet area with little or no distractions for a while. Older children and teenagers should be encouraged to do same.

Starting now, let us, as parents and guardians, set the example and encourage children to make healthier food choices at whatever fast-food establishment - at home or on the road. Let us break the cycle of unhealthy eating for a brighter future.

Marsha N. Woolery, RD, is a registered dietitian/nutritionist at Fairview Medical and Dental Center, Montego Bay and adjunct lecturer at Northern Caribbean University; email: yourhealth@gleanerjm.com