By Dr. Joey Shulman, D.C., RNCP

It is no secret that obesity is now affecting our youth in epidemic proportions. Everywhere you turn there are news reports, talk shows and magazine articles discussing the growing numbers of overweight and obese children worldwide. North America and Europe are leading the pack in terms of overweight children with the numbers continuing to rise. For example, in Canada, the latest statistics are:

• 35% of boys are overweight
• 29% of girls are overweight
• 17% of boys are obese
• 15% of girls are obese

To determine if your child is overweight, the body mass index for children ages 2 to 20 is one helpful measurement. To find out more about this scale, visit BMI for girls or BMI for boys. 

While the first step of any positive change is to acknowledge the issue, the second step is always one of action. Filling your kitchen cupboards with the right foods is one giant step in regaining control of health and losing weight. Next time you are grocery shopping, fill your cart with the following top 10 foods for weight loss:

1. Colorful berries: Berries, such as strawberries, blueberries and raspberries, have a low glycemic index rating which helps to promote weight loss. In addition, the beautiful color of these fruits is an indication of the health promoting chemicals they provide.

2. Beans: Loaded with fiber, rich in protein and low on the glycemic index, beans are indeed an excellent choice! Why not include a bean salad at your next dinner or try some hummus (chick pea dip) with cut up veggies for a healthy snack?

3. Omega-3 eggs: Omega-3 eggs are produced by chickens that have been fed with alfalfa, corn, soybean and flaxseed. An average sized omega-3 egg contains approximately 320 mg of omega-3, while a regular egg contains approximately 63 mg. Omega-3 essential fat is known to help prevent and reverse heart disease, reduce inflammatory response, nourish dry skin and hair and repair brittle nails. Try introducing eggs or egg whites into your next omelet, shake or crepe.

4. Vegetables: Keep cut up broccoli, carrots, cucumber and cauliflower for your children to munch on instead of high fat chips, cookies or crackers. Add flavorful dips such as lowfat ranch dressing, guacamole or hummus.

5. Vegetarian meats: Instead of cold cuts, switch to vegetarian meats that are equally delicious yet lower in saturated fat and calories. There are several tasty options available such as veggie ground beef, bologna, hot dogs and pepperoni. When grocery shopping, look for Yves Veggie Cuisine products available in the produce section of most grocery stores.

6. High fiber or protein enriched pasta: The higher the fiber or protein content in a pasta, the lower the glycemic index rating. When the glycemic index rating is lower, less insulin is secreted and therefore, less is stored as fat. In addition, try cooking your pasta al dente (slightly undercooked) to slow absorption and insulin response.

7. Olive oil: Olive oil is a heat-stable oil used for cooking. This monounsaturated fat is known for promoting heart health. When purchasing olive oil it is best to select extra virgin olive oil, meaning it is derived from the first pressing of the grape.

8. Healthy snacks: Let’s face it, kids love to munch! It is always best to load up your cupboards with healthier snack options such as nuts, seeds, baked nachos and salsa, yogurt covered almonds, whole grain granola and popcorn. To help the family budget, visit your local bulk food store to purchase some of these tasty goodies.

9. Lowfat yogurt: Yogurt is an excellent source of protein and calcium for kids. Read the label to ensure the yogurt you are purchasing is not loaded with unwanted sugar. Try purchasing plain yogurt and adding your own granola and/or fruit for taste.

10. Protein powder: Protein slows the absorption of sugar from a carbohydrate into the blood stream. In other words, it lowers the glycemic index of foods and less insulin is secreted. Having protein powder on hand to add to oatmeal, shakes or pudding is an excellent idea.

The key to success with any weight loss program is balancing proper proportions of protein, fat and carbohydrates. Unfortunately, today’s child consumes a large proportion (approximately 70 to 80%) of their total calories from refined carbohydrates such as white bread, pasta, cookies, candy and pop.

For more information about children and weight loss, visit The Right Diet for Overweight Kids. To take charge of your child’s health now, visit the Truestar Nutrition, Exercise and Supplement sections to design a personalized program for your child.