Hi, I'm Dr. Pat Cantrell
and I'm a pediatrician at Kaiser Permanente in San Diego. And today, I'd like to talk to
you about childhood obesity and adult obesity. As a pediatrician, I see a lot
of kids that have trouble with their weight. 31.7 percent of kids are
overweight or obese. And I have some tips for
kids and adults to help you get healthy, and I have
an easy way to do it. 5, 2, 1, 0. What does that stand for? 5 stands for, eat at least
5 servings of fruits and vegetables a day. 2 stands for no more than 2
hours of screen time every day.
1 stands for 1 hour of
exercise every day. And 0 stands for 0 sugary,
sweetened drinks like sodas. Well, some people think,
Dr. Pat, that doesn't sound
too difficult. It's not as easy as you think. A lot of Americans are not able
to follow those rules. So let me see if I can help you
follow those rules. For the 5 servings of fruits and
vegetables a day the important thing to remember
for kids is a serving size is actually not an entire fruit
or an entire vegetable. A 4-year-old or a 5-year-old
has a smaller portion size. A good way to remember a
portion size would be look at about the back of their
hand or the palm of their hand. That's the normal portion size
for a child.
And it increases as they
get bigger. So it's a good way to figure out
how much each serving size should be of a fruit
or a vegetable. The second thing that will help
get five servings of fruits and vegetables in your day would be
to eat a balanced plate. That plate can be divided
into four sections. Half of the plate should be
fruits and vegetables and the other half should be proteins
and grains. If you can do that at lunchtime
and at dinnertime and then maybe throw some fruit in
with breakfast, you'll be at your five servings
of fruits and vegetables a day.
So one good example would be,
you can have a little bit of chicken at dinner with
some rice, some broccoli and some strawberries. You've got two right there. The second healthy tip is
no more than 2 hours of screen time a day. Screen time includes time
on the computer playing video games,
watching television. We know that kids between
the ages of 8 and 18 have 7 and a half hours of
media time a day. That includes texting and the
phone and that's way too much. You're not getting active. You're just being sedentary.
And we recommend only
2 hours a day. That leads me to my next tip. We want you to get one hour of
exercise every day. That doesn't have to be all
at the same time. You can do 20 minutes at
PE in school. Walk with your family for 30
minutes after school. Go for a bike ride. Just so that it totals
one hour a day. And our last tip of the
day is, zero sodas and sugar-sweetened beverages. Sodas can contain as much sugar
as a candy bar. This 2-liter bottle of soda
contains 52 teaspoons of sugar. That's way too much. And I have kids that will drink
this within a couple of days. So what do we recommend?
Water and low-fat milk instead. So 5, 2, 1, 0.
There you have it. You can do it. Come join me and get healthy..