Childhood obesity is one of the most urgent health issues we face in the United States. Nearly one in three American children is overweight or obese, putting them at risk for many immediate and long-term health problems. Here are some tips from Dr. Sundari Perisamy, a pediatrician at NYC Health + Hospitals/Harlem, to help you and your family eat healthy:

• Limit sugary drinks
• Make half of your plate vegetables and fruit
• Buy fresh produce that is in-season and locally grown to ensure freshness
• If buying frozen produce, choose ones with no added sugar, sauce, or salt
• Check fat-free and low-fat processed foods for added sugars and/or salt
• The best fat-free/low-fat products are whole foods such as:
  • Fat-free and low-fat plain milk and yogurt
  • Fruits and vegetables
  • 100% whole grains such as bread and unsweetened cereals
  • High-fat whole foods, such as eggs, fish, nuts and seeds
• Choose cheeses made with 2% milk
• Leafy greens are rich in fiber, vitamins (A, C, K and folate) and minerals (calcium, potassium, magnesium and iron)
• Try raw arugula in place of lighter green lettuce on sandwiches
• Limit fried foods

Try these healthy snacks:

• Homemade trail mix made with whole grain cereal, nuts/seeds, and dried fruit
• 1/2 peanut butter and banana sandwich on whole grain bread
• Apple slices and a low-fat cheese stick
• Oatmeal and raisin cookies
• Watermelon, pineapple and kiwi shish-kabobs
• Hummus and carrot sticks
• Avocados and whole grain crackers

Contact Us

• Our hospitals and health centers offer a variety of primary and preventive care services to help New Yorkers, including children, to control their weight, avoid or manage chronic conditions, and learn about healthy eating and lifestyles. Find Child Health Services near you.
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