Cut 64 Calories a Day, End Childhood Obesity? Here's How

By Tanya Jolliffe, for SparkPeople

Many things have changed since 1971. Back then, there were no cell phones, personal computers, or the internet. There was also no satellite TV, music came from 45 records or albums, and you couldn't find online dining guides to make wise choices for the rare occasion when you would eat away from home. What has also changed is the rate of obesity in young people.

Researchers have recently analyzed historical height and weight data from 1971 to 2008 for U.S. children between the ages of two and 19. Evaluating the trends during that time led researchers to project an increase in childhood obesity to 21 percent by the year 2020 compared to today's rate of almost 17 percent. The U.S. Department of Health and Human Services wants to see the obesity rate decline to 14.6 percent instead.

Unfortunately, since so many Americans are overweight, many parents have a hard time taking a good look at their children's weight. A new DHHS study estimates children need to begin creating a 64 calorie energy gap (aka calories in vs. calories out) each day through diet and/or exercise to reach the 2020 childhood obesity goals. Here are some substitution ideas to cut these calories through diet.

• Switch from whole milk to skim once children are over the age of two and save 60 calories per cup.

• 
  

• Swap out the cup of 100% orange juice for a fresh orange and save 50-60 calories.

• 
  

• Serve a half cup of 100% orange juice instead of a full cup and save 55 calories.

• 
  

• Pass on the potato chips (one ounce serving) for a snack and offer unbuttered popcorn instead and save 60 calories.

• 
  

• Skip the mayonnaise when ordering a hamburger in favor of mustard only and save 54 calories.

• 
  

• Select raspberry vinaigrette (two ounces) instead of ranch salad dressing and save 68 calories.

• 
  

• For a sweet treat, select a half-cup serving of low-fat frozen yogurt instead of regular ice cream and save 60 calories.

• 
  

• Choose two ounces of mozzarella cheese as a snack or on a sandwich instead of Swiss cheese and save 72 calories.

• 
  Get more smart substitution tips here!
  
  
  Related links:
  How Kids Consume Food Marketing
  Top Ten Tips for Teaching Kids Healthy Habits
  Poll: Have Your Children Lost Weight Along With You?
  
  

SparkPeople is the country's largest health and fitness website. Learn more--and get a free fitness and diet plan.