Mar. 3--Parents and their children don't always have the right information to make healthy choices.
That's why Gundersen Lutheran is taking its Winning Weighs for Kids program to the Children's Museum of La Crosse for weekly sessions on healthy living.
Margie Ley, Gundersen Lutheran pediatric registered dietitian, said the first of eight weekly classes begins March 11 with topics ranging from portion control and protein to exercise and healthy fats.
Ley said the museum's exhibits, such as the climbing wall, will be used in the sessions. The program is aimed at children age 7 to 14, and a parent must accompany their kids to classes.
"It's a fun and interactive program that encourages healthy living and lifestyle habits for children," Ley said. "We also encourage parents to participate in the physical activities."
Ley said a lot of parents and children don't always know the importance of nutrient-rich foods. She will discuss some things parents and children may not know:
Did you know ...
Key nutritents
--Grains contain carbohydrate and B vitamins for energy and whole grains contain fiber to help with digestion.
--Fruits and vegetables are low in fat, high in fiber, and contain loads of vitamins and minerals. The more brightly colored a food is, the higher the vitamin and mineral content.
--Dairy foods are high in calcium, phosphorus, vitamin D and protein for healthy bones and teeth.
--Meats and beans are high in protein for growth and red meats are high in iron, a mineral necessary for healthy blood. Your body needs protein for growing and healing and that every tissue in your body from your eyelashes to your toenails contains protein.
Portions
--A serving of meat is the size of a deck of cards or the palm of your hand.
--A serving of raw vegetables is the size of a baseball.
--A baked potato serving is the size of your fist.
--1 medium fresh fruit serving is the size of a baseball.
--The size of a portion of cereal is the size of your fist.
--The portion size of a pancake is the size of a CD.
--The portion size of cheese cubes is equal to 4 dice.
--The portion size for ice cream is half a baseball.
--The portion size for butter or margarine is 1 die.
--Did you know that a 20-ounce bottle of fruit drink contains 2-1/2 servings?
The sweet stuff
--There are 8 to 9 teaspoons of sugar in a 12-ounce can of regular soda.
--There are 5 teaspoons of sugar in a juice pouch.
--A 20-ounce bottle of fruit drink contains 13 to 15 teaspoons of sugar.
--A 20-ounce bottle of sports drink can contain 7 to 10 teaspoons of sugar.
Fats
--Saturated fats that come from animal foods can raise the cholesterol level in your body, and polyunsaturated and monounsaturated fats that come from plants can lower your cholesterol level.
--The recommendation for fat intake is about 60 grams per day or less.
--A 3-ounce hamburger can have 20 grams of fat.
--A fast-food breakfast or large burger can have almost 30 grams, or half of your daily requirement.
--A chocolate candy bar has about 13 grams of fat.
--A slice of cheese pizza can have 6 grams of fat.
Get off your duff
--You should have no more than 2 hours of "screen time" per day, including time spent on the computer, video games and TV.
Fiber needs
--The formula for how much fiber a child needs every day is: Your age plus 5 equals the number of grams of fiber you need per day. Fiber helps you feel fuller faster.
-----
To see more of the La Crosse Tribune or to subscribe to the newspaper, go to http://www.lacrossetribune.com/.
Copyright (c) 2010, La Crosse Tribune, Wis.
Distributed by McClatchy-Tribune Information Services.
For reprints, email tmsreprints@permissionsgroup.com, call 800-374-7985 or 847-635-6550, send a fax to 847-635-6968, or write to The Permissions Group Inc., 1247 Milwaukee Ave., Suite 303, Glenview, IL 60025, USA.