Cole County Health Department

Why is it necessary for you to have a healthy weight?

Consequences:

Increases Chance of Heart Disease:

One mile of blood vessels are added for every pound gained.  What happens whenever you add more blood vessels or think about what happens when you extend a garden hose.  Do you have to turn the water up to get the same flow you did with the shorter hose?  Think of your heart as that faucet.  It has to turn up the pressure and work harder to get the blood to go farther.  The increased work load could eventually lead to:

• Cardio Myopathy : enlarged heart
• Congestive Heart Failure : term used to describe any condition in which the heart is unable to adequately pump blood throughout the body and/or unable to prevent blood from "backing up" into the lungs. These conditions cause symptoms such as shortness of breath (dyspnea), fatigue, weakness, and swelling (edema) of the legs and sometimes the abdomen.
• Heart Attack : (also called a myocardial infarction) is the death of part of the heart muscle due to its sudden loss of blood supply.
• Hypertension : high blood pressure...Blood pressure results from two forces. One is created by the heart as it pumps blood into the arteries and through the circulatory system. The other is the force of the arteries as they resist the blood flow.
• Hyperlipidemia : high cholesterol/high triglycerides (fat)... High cholesterol is a serious health risk because it can lead to coronary heart disease.

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What are the health consequences of obesity?

• Stroke: stoppage of the blood flow to the brain
• Gallbladder Disease
• Sleep apnea: a temporary cessation of breathing that happens to some people while they are sleeping
• Respiratory Problems
• Endometrial, Breast, Prostate, and Colon Cancer

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What are some causes of obesity?

There are many causes of obesity.  The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these factors. 

Sweet Beverages

 

 

Studies have shown that an increase in the amount of sweet beverages children drink can be linked to the increase in childhood obesity.

The fruit juice you receive from WIC can provide your child with good nutrients such as vitamin C, but an excessive amount of juice can cause problems.  If a child drinks more than 6 ounces of fruit juice a day they may be at risk for the following:

• Obesity: Children who drink more than 6 ounces of fruit juice a day are getting too many calories from non nutrient dense foods.  These children are at risk of obesity.  If a child is drinking an excessive amount of juice they are also getting an excessive amount of calories.  This juice may make them feel full and lead them to refuse nutrient dense foods essential for growth and development. 
• Tooth Decay
• Diarrhea: If your child is drinking too much fruit juice, more than 6 ounces, he may experience loose stools.

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Other Suggested Changes in Eating Patterns

Lower fat and sugar consumption

• Look for ways to reduce the fat in your or your child's diet.  Try to cut down on the visits to fast food restaurants by making it a treat and having it no more than once a week.  Cut back on fatty ingredients in a recipe.  Replace high fat with low fat...read the labels, look for another brand or variety that doesn't have fat listed as one of the first three ingredients.  If the recipe says optional try to add extra flavor with spices or herbs.
• Substitute whole milk with skim milk or low-fat milk. **Children under 2 should drink 2-2.5 8oz. glasses of whole milk/day.
• Increase the number of serving of vegetables and fruits to at least 5 a day. 
• Decrease portion sizes.  Give second serving to the child only if they're asked for.  Never force a child to finish what is one the plate.
• Drink more water instead of sugar drinks and sodas.
• Eat cereals low in sugar such as Cheerios, Corn Flakes and Kix.

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Tips for Reducing Fat and Cholesterol in your Diet:

• Choose lean cut meat, fish, and poultry.  Trim off all visible fat.  Animal fat is saturated fat and should be limited.
• Avoid deep-fried foods or limit them
• Cook by baking, broiling, poaching, steaming, or microwaving
• Switch to skim or 1% milk.  (If 2 years or older)
• Try salad dressings that are labeled nonfat or reduced calories
• Use low fat or nonfat mayonnaise
• Read labels and avoid products that contain coconut oil, palm oil, and cocoa butter.  These are saturated fats.

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Why is Physical Activity Important to Energy Balance?

• Physical activity on most, if not all, days of the week is beneficial for people of all ages.  All you need is 30 minutes a day at least five days a week!  This can include playing chase in the yard with your family or dancing to music before dinner.  
• Regular activity decreases appetite, gives a general sense of well being, decreases blood pressure, improves glucose metabolism and insulin reaction, improves cholesterol and is overall heart healthy!
• Physical activity can help relieve stress, improve your sleep, clear your head, give you more energy, and boost self-confidence by improving your strength, stamina, and sense of control.

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Tips for Fostering a Positive Body Image

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Click on "Let's Review".  Answer the questions.  Click on the submit button to send your answers to the WIC office.  Your answers will be retained in your chart until your next WIC nutrition appointment.