Healthy Eating to Overcome Childhood Obesity

February 27, 2023 In Uncategorized No Comments

Each year the obesity rates amongst children and adults goes up. Per the CDC’s report on Wisconsin Obesity the percentage of overweight children aged 2 through 5 was 16.6%, which went from the 85th percentile to the 95th percentile for BMI-for-Age. The percentage of obese children aged 2 through 5 was 14.1% which is great than/equal to the 95th percentile for BMI-for-AGE. Check out the report for the State of Wisconsin on statewide obesity.

 

 

One way to decrease the chance of obesity is to participate in healthy eating and age appropriate portions. For children from 1 year to 10 years the follow portions are appropriate sizes.

For fruits: 2-3 servings

  • Ages 1 to 3:

    • 1/4 cup cooked, frozen or canned
    • 1/2 piece fresh
    • 1/4 cup 100% juice

  • Ages 4 to 6:

    • 1/4 cup cooked, frozen or canned
    • 1/2 piece fresh fruit
    • 1/3 cup 100% juice

  • Ages 7 to 10:

    • 1/3 cup cooked, frozen or canned
    • 1 piece of fresh fruit
    • 1/2 cup 100% juice

For vegetables: 2-3 servings

  • Ages 1 to 3:

    • 1/4 cup cooked

  • Ages 2 to 6:

    • 1/4 cup cooked
    • 1/2 cup salad

  • Ages 7 to 10:

    • 1/2 cup cooked
    • 1 cup salad

For grains: 6-11 servings

  • Ages 1 to 3:

    • 1/2 slice bread
    • 1/4 cup cooked cereal, rice or pasta
    • 1/3 cup dry cereal
    • 2-3 crackers

  • Ages 4 to 6:

    • 1/2 slice bread
    • 1/3 cup cooked cereal, rice or pasta
    • 1/2 cup dry cereal
    • 3-4 crackers

  • Ages 7 to 10:

    • 1 slice bread
    • 1/2 cup cooked cereal, rice or pasta
    • 3/4-1 cup dry cereal
    • 4-5 crackers

For meats and other proteins: 2 servings

  • Ages 1 to 3:

    • 1 ounce of meat, fish, chicken or tofu
    • 1/4 cup cooked beans
    • 1/2 egg

  • Ages 4 to 6:

    • 1 ounce of meat, fish, chicken or tofu
    • 1/3 cup cooked beans
    • 1 egg

  • Ages 7 to 10:

    • 2-3 ounces of meat, fish, chicken or tofu
    • 1/2 cup cooked beans
    • 1 or 2 eggs

For dairy: 2-3 servings

  • Ages 1 to 3:

    • 1/2 cup milk
    • 1/2 ounce cheese
    • 1/3 cup yogurt

  • Ages 4 to 6:

    • 1/2 cup milk
    • 1 ounce cheese
    • 1/2 cup yogurt

  • Ages 7 to 10:

    • 1 cup milk
    • 1 once cheese
    • 3/4-1 cup yogurt

 

All information regarding portion sizes was found through the American Academy of Pediatrics. Here you can find more information regarding serving and portion sizes for each age group. If you have any questions or concerns regarding your child’s weight or nutrition, talk with your child’s pediatrician.