Kids getting fatter during Christmas break? Dr. Liu offers strategies for parents

By April MacIntyre Dec 6, 2011, 22:16 GMT

The average kid in the 1950\'s was often times 30% lighter than the average kid today. The Howdy Doody days saw children drinking a three cups of milk to one cup of soda ratio. Now, it\'s the opposite.

The average kid in the 1950's was often times 30% lighter than the average kid today. The Howdy Doody days saw children drinking a three cups of milk to one cup of soda ratio. Now, it's the opposite.

Today, the medium drinks at fast food restaurants are practically quarts, and the nutrient-void food has filled in and filled out children like never before. The oldest generations of Americans are slimmer than the younger.

According to Nutrition.gov, in 1971 only 4% of 6-to-11-year-old kids were clinically obese; by 2004, the figure rose to 18.8%. In the same period, the number rose from 6.1% to 17.4% in the 12-to-19-year-old group, and from 5% to 13.9% among kids ages just 2 to 5.

Now over 32% of all American children are classified as overweight.

Doctors are seeing the diseases of middle and old age, heart disease, hypertension. Type 2 diabetes being diagnosed in teens and kids as young as 7 years-old.

Respected Bariatric surgeon Dr. Carson Liu helps many people safely reduce their weight. Dr Liu has been named by Los Angeles Super Doctors magazine as one of the top doctors in Santa Monica for 2011. He has performed more than 2600 Bariatric surgeries.

Dr. Liu talks to Monsters and Critics about this disturbing trend and urges parents to take action this Holiday break and stock the house with healthy food swaps and offers strategies to keep kids healthy and from becoming a weight loss surgery patient.

Advertisers spend $900 million and growing every year on television shows aimed at children under 12. More than two-thirds of that advertising is for fast-food meals with action figures and dolls; sugary cereals, "juice" drinks that are Trojan Horses for High Fructose Corn syrup, and according to the Federal Trade Commission, kids ages 2 to 11 will see 26,000 TV ads this year—22 percent of them marketing food.

Add to this problem, working parents who have little time to cook and monitor what kids eat on extended stay-home breaks like Christmas and Easter.

Dr. Liu says, "Be careful when packing and purchasing drinks for kids. Some packaging will out right state it has less than 9% juice on the box, how is that a selling point? Gatorade is not good for kids, as it does not replenish electrolytes. High fructose corn syrup is its main ingredient. Corn syrup should not be viewed as a source of vegetables."

Stock the fridge with real juices, water, milk, and natural Lemonades that contain no high fructose corn syrup.

"Almost everything processed is laced with high fructose corn syrup or high in salt or saturated fats. This is what our bodies are engineered to taste and makers of processed foods and drinks are available. Most ketchup has high fructose corn syrup."

The good news is now it is easier to find natural cane sugar ketchup, and ones made without any sugar, as ketchup is a popular go-to condiment for kids.

Dr. Liu says, "Miracle Whip - when people are trying to cut Mayonnaise - is nothing but water, sugar, cornstarch, eggs, spices and preservatives. I am still wondering why this is viewed as being healthier than Mayonnaise? It's a miracle that people even buy Miracle Whip."

Show your kids how to use mashed avocado as "mayo" replacement in turkey sandwiches, and teach them portion control with high fat sandwich additions like cheese (buy low-fat cheese or vegan cheese replacement) and lower fat sandwich meats, like oven roasted turkey and chicken breast over pastrami and corned beef.

Dr. Liu says, "Every bread and every sandwich meat should be scrutinized. Ever wonder what is in Wonder Bread? Everyone should start reading the labels and paying attention to the amount of sugar, salt and fat. Just because it is advertised as being nutritious, scrutinize the labels and look at the nutritional contents."

Dr. Liu's recommendations to help kids keep from gaining that 5-10 pounds during the holidays:

Veg Out!

"Children avoid vegetables and only one in five of them actually eats enough vegetable and fruit products. Consider planting an indoor seed garden. Let them help you prepare crudites in Tupperware for the fridge, with healthy dipping dressings like a homemade Ranch dressing made with Greek yogurt and low fat buttermilk, or hummus or pureed Chickpeas or Cannelini with some flavoring, there are many recipes you can find to swap out high fat prepackaged Ranch dip. Plan ahead, cut the veggies up and do not buy Chips!"

Mandatory Breakfast

"Don't skip breakfast, ever. Kids in school score higher on short-term memory and verbal fluency tests, and kids on vacation don't snack as much if they have a good morning base of protein and complex carbohydrates. Make sure you stock the fridge with quality high protein Greek yogurt, high protein cereal, oatmeal, cut-up fruit for topping, turkey bacon and fresh eggs."

Pantry sweep

"Good food stocked in the pantry means half the work is done for you. Kids will eat what is there, so make sure old candy, unhealthy quick box meals and frozen fatty entrees are swapped with good choices. Market at stores like Trader Joe's, Whole Foods, Sprouts, and look for the healthiest options at any grocery store. Do not buy sodas, chips, cookies, candy unless you want the kids tucking in. Buy appealing fruit in season, and keep the veggie tray filled in the fridge. Nuts are great for kids without allergies, and only buy whole grain breads."

Dr. Liu adds, "Set a house rule that your children need to try a new food every day too, preferably at dinner. Make eating an adventure, expect children to exercise and pitch in for chores, and limit TV and computer time. Set an example for them too, and keep your food demons out of sight and out of mind."