PRESCRIPTIONS
Start today for a healthy tomorrow

By Amy Tousman

March is National Nutrition Month. This year's theme, "Start Today for a Healthy Tomorrow" is good advice for Hawai'i's families. It is important that we as parents set a good example for our keiki by eating healthfully and staying active.

With diabetes rates exceeding the national average, Hawai'i's families have every reason to want to choose healthy lifestyles. A disturbing trend is that we are seeing more and more cases of Type 2 diabetes in children, especially teenagers. In the past, only adults got Type 2 diabetes.

Heart disease is the leading health-related cause of death in the United States. Fatty plaques are showing up in the blood vessels of some teenagers. These plaques can cause heart disease later in life.

Diets high in high in fatty meats, fried foods, and empty-calorie snacks such as chips and soda contribute to Type 2 diabetes and heart disease. Too much TV and not enough physical activity also play a role.

Jeff Hampl, American Dietetic Association spokesperson, says that "Children learn by example. By incorporating lots of vegetables, fruits, and whole grains into their diets, parents can be a great role model for good nutrition.

"Encourage your children to help in meal planning and preparation. Allow them to choose their favorite vegetable at the grocery store and have them help prepare dinner.

"Even if it's just stirring and pouring, children are more likely to eat what they helped prepare. Studies show that incorporating good nutrition at an early age can have many positive effects on your short and long-term health."

The American Dietetic Association urges us each day during the month of March and beyond to set a goal to decrease the time your family spends watching TV or playing video games. Instead, get your family involved in a healthy and active lifestyle. Here's how:

• Go through a cookbook together to find a new recipe for a vegetable or fruit dish.
• Offer kids a variety of healthy snacks after school. These include sliced fruits, small sandwiches, vegetable sticks, cheese and crackers, dry cereal, or yogurt.
• Eat at least two fresh fruits daily.
• Eat vegetables with lunch and dinner.
• Choose some whole grains such as oatmeal, whole wheat bread, Triscuits or brown rice.
• Serve lean meats such as chicken breast or fish several times weekly.
• Try some vegetarian meals such as veggie burgers or vegetarian chili.
• Whenever possible, make meals a family affair. Enjoy your time together.

Family bonding

Activities that parents and children can do together:

• Throw a Frisbee to each other or the dog.
• Play tag in the backyard
• Ride bikes together after dinner and on the weekend.
• Take a walk after dinner. In addition to strengthening your heart, it's a great time to talk
• Shoot some hoops.
• Enjoy a weekend hike on one of our island's beautiful trails such as the Maunawili Trail in Kailua or the Tantalus trails in Makiki.
• Go for a picnic and a swim at the beach.
• Let each family member choose a favorite song. Play everyone's choice on the stereo or boom box and dance together. It doesn't matter if it's hula, hip-hop, or '70s disco tunes — the main thing is that everyone has fun.

Extend National Nutrition Month beyond March, and keep your family healthy all year long.

Here is a kid-friendly, delicious healthy dessert that the whole family will enjoy.

Saucy Fruit Salad

• 1 can (11 ounces) mandarin oranges
• 1 can (20 ounces) pineapple chunks in its own juice
• 3 bananas
• 2 red apples
• 1 box (1.3 ounces) sugar-free instant vanilla pudding
• 1 cup skim milk
• 1/3 cup orange juice concentrate
• 1/2 cup low-fat strawberry-banana yogurt.

Drain canned fruit. Slice bananas and chop unpeeled apples. Mix all fruit and set aside.

To make sauce, combine dry pudding with milk, orange juice, and yogurt. Beat with wire whisk until smooth. Mix fruit and sauce. Chill. Makes 10 servings.

Amy Tousman is a registered dietitian at Straub Clinic & Hospital Inc. and a member of the Hawai'i Dietetic Association.

Write: Prescriptions, 'Ohana Section, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is not intended to provide medical advice; you should consult your doctor.