Written by Nicole Maharaj, MS, RD, CSP

The prevalence and severity of obesity is increasing in children and adolescents.  A risk of being overweight is heart disease. Cardiovascular disease (CVD) is the leading cause of mortality in the United States.

To keep your children’s heart healthy the American Heart Association recommends the following:

1.    Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight.
2.    Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
3.    Keep total fat intake between 30 to 35 percent of calories for 2 to 3 years of age and between 25 to 35 percent for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
4.    Serve whole grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain. Recommended grain intake ranges from 2oz/day for a one-year old to 7oz. day for a 14-18 year old boy.
5.    Serve fat-free and low-fat dairy foods. From ages 1-8, children need 2 cups of milk or its equivalent each day. Children ages 9-18 need 3 cups.
6.    Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain a least 1 fruit or vegetable.
7.    Eat only enough calories to maintain a healthy weight for your height and build. Be physically active for at least 60 minutes a day.