Navigating the path to your child’s dietary health can be tricky when so many fast food traps line the way. Here are some strategies to help you chart a nutritionally safe course.
POSITIVE PARENTING:By Assoc Prof Dr NORIMAH A.KARIM
LET’S face it. Kids love fast food. They’re attracted to the bright and cheery atmosphere, the toys and collectibles that come along with every order and the awesome taste of some of the “coolest” food ever to come out of today’s lifestyle dining.
And parents can’t be blamed for taking their children there. After all, haven’t fast food joints been touted as wholesome, happy restaurants for all the family?
Behind the delightful packaging.
Now this is where a lot of people can be misinformed. While those delightfully packaged burgers and fries can be a convenient and tasty meal, they’re high in fats, particularly saturated fats, sodium, food additives and flavour enhancers.
At the same time, these foods are low in fibre.
In Western countries where fast food is eaten regularly, research shows that there is an unmistakable link between the high calories of fast food and the alarming rise in obesity, especially among children.
Correspondingly, there has also been a rise in previously adult diseases such as type 2 diabetes in children, hypertension, cardiovascular diseases.
A step in the right direction
Because Malaysia is also experiencing a similar rise in overweight and obesity, the Ministry of Health (MOH) has taken appropriate steps to curtail the escalating problem.
Since the rapid increase of fast food popularity is said to be due in part to their aggressive promotion by the industry, fast food companies can no longer sponsor children’s programmes on television while fast food advertisements targeted at children are now prohibited.
Labelling of specific nutrients on fast food wrappers, brochures and leaflets has also been made mandatory. This is to inform consumers of the amount of specific nutrients in their meals and to forewarn them of the consequences of their eating habits.
But fast food is everywhere nowadays – lined up in shopping malls by the dozen, partnered with gas stations, they’re even in small towns enticing customers with a taste of western culture. How do we live in a fast food world and still ensure we emerge with our children’s health intact?
How to say ‘no’ and when to say ‘yes’
Never say “no” and ban fast foods from your child’s life. Banning only makes him crave the forbidden food more, leading to worse things like gorging, or sneaking the food in behind your back.
Instead, teach him the principles of healthy eating by referring to the Food Guide Pyramid and manage your child’s diet by setting reasonable limits.
Most of all, practise what was preached in the last article in this series on Balance, Moderation and Variety (BMV).
Balance: If your child has had a high-calorie, low-nutrient and low-fibre fast food meal, cut back on the calories in the next meal by topping up on fruits, vegetables and whole grain. Lighten the meal in general and sweat the rest of the calories off with physical activity.
Moderation: It’s not wrong or bad to eat fattening foods once in a while, it’s how much you eat and how often you eat it. Limit fast food to once a month, and all should be well.
Variety: The local cuisine is vast and varied enough to diversify your child’s diet. Introduce new foods often so that he gets the full range of the nutrients needed to grow up strong and healthy.
Fast food now has healthier options - grilled chicken, porridge, fruit juices, soya bean milk, and salads. We can’t control everything our children eat but if we give them good options and teach them to make sound choices, we probably won’t need to.
Tips for navigating your fast food meal
If you must visit a fast food restaurant, try these ordering and eating strategies.
Look before you leap – Check out the nutritional content of the item before you order for your children. And watch the salt. Sodium is a major cause of hypertension. Do opt for healthier options.
Don’t go when you are starving - Eating a light wholesome snack or drinking a large glass of water beforehand will dull even the sharpest appetites.
Hot potatoes – If your child must have fries, down-size the order or order mashed or baked potatoes instead.
Thin is in – For burgers, go for single pattied ones rather than the latest supersized concoctions with the added sauces. For pizzas, try thin-crust rather than the fat ones engorged with cheese.
Undress your food – Going for the salad bar is great but watch the dressing which is loaded with calories.
Savour every bite – Tell your kids to chew their food and eat slowly. This will give time to the stomach to tell the brain that it’s full.
Trans fats (or trans fatty acids) are the latest demons found in fast food. They are liquid vegetable oils with added hydrogen that makes them solid.
Many restaurants and fast food outlets use trans fats to deep-fry foods because the oils are inexpensive as they last a long time and can be used many times over.
Trans fats also give foods a desirable taste and texture. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
Eating trans fats dramatically increases your risk of developing heart disease and stroke. Another name for trans fats is “partially hydrogenated oils.”
