A Simple Prescription for the Cure of Childhood Obesity

The increasing incidence of obesity in our society calls for a careful analysis of possible causes, as well as investigation and application of useful advice. My belief is that it boils down to three main causes: we eat too much, we eat poor quality food and we don’t follow a schedule. Added to that, pre-prepared food is readily available and eating or drinking in any location has become socially correct in our culture.

We work hard and we work fast. There is no time for a daily trip to the grocery store; there is no time for food preparation; there is no way we can afford to waste food – we think. Instead we waste our health. Advertising reminds us that for $5 we can have a large meal for two consisting of sizable amounts of carbohydrates and bad-for-you hydrogenated oils and preservatives, together with a cup of an all-you-can-drink combination of sugar and water.

The increase in the price of food may also augment the consumption of fast food, which is cheap and easy to acquire. When we add up the cost of buying fresh food, the time it takes to prepare, and the fact that it tends to spoil quickly if it is not consumed in time, the math may favor a visit to the nearest fast food joint. However, home cooking can be very economical and is certainly more nutritious. Americans could learn from the people of Mediterranean Countries, who have a much lower incidence of childhood obesity, and who treat mealtime as a family rite.

A good example for comparison, they value their food dearly and everybody still schedules their day around meal breaks. Quality is of first importance; they don’t just eat anything available. They would rather eat small amounts of good quality than indulge in large portions of junk. Meal times are scheduled and everyone gathers around the table, rather than eating on the go. Their incidence of obesity and cardiovascular disorders is still low, when compared to ours.

Old habits are hard to break. I suggest you start now, especially if you have young children in your family. They are going to learn the eating habits they experience at home; they are going to learn from you. Fast food should be a treat to use occasionally.

Taking this into account, I offer here a simple solution that makes weight control easier.

For: All families who want to live a long healthy life
Date: Every day

• Schedule  four meals per day, consisting of breakfast, lunch, snack and dinner.
• No snacking in front of the TV or computer and don’t keep cola and chips in the pantry.
• Make a menu for each day of the week and buy only the ingredients you need for food preparation.
• Buy fresh, whole foods not processed foods. Cooking is an art and can be a stress relief at the end of the day.
• Do most of the shopping and cooking on the weekend, when you have more time.
• Keep prepared food in the refrigerator or freezer for the rest of the week.
• Quality, quantity and timing are the keys to good nutrition.

By paying attention to these simple steps you can improve the eating habits of your entire family and help your children live long productive lives.

About Dr. Marta Katalenas M.D.

Dr. Marta Katalenas is a Board Certified Pediatrician specializing in childhood obesity and owns the Pediatric Center of Round Rock located in Round Rock, Texas. Dr. Katalenas is a professional speaker and author of the upcoming book "From Scratch", a guide to healthy cooking and eating for busy families.