NUTRITION

Overweight, obesity and orienteers

– are we affected too?

Gillian Woodward

The media is constantly full of these first two words starting with ‘O’ lately – particularly in relation to young people in Australia. Are orienteers (another ‘O’ word) free of this problem? I doubt it. Why is it increasing so rapidly into an overwhelming epidemic? It is due to a number of factors, including: 1. Increased availability of energy dense foods and drinks, aggressively marketed to children; 2. Increased viewing time of small screens by young people today (TV, videos, DVD’s computers, electronic games etc.); 3. Lack of physical activity. Now you might think that Number 3 does not apply to orienteers, but how many of our juniors do at least 60 minutes a day (every day) of physical activity which makes them puff. Whether it is training for Orienteering like running, or playing an energetic team game like hockey, football or netball, these are all good energy requiring activities, but they are not usually performed on a daily basis. And that is what kids need to counteract their sedentary lifestyles – sitting on transport, sitting at school, sitting in cars and sitting in front of screens. It all adds up to a lot of ‘sitting time’ in 24 hours! Maybe with their active play in the school ground during primary years, they might do enough, but particularly when they reach high school age, their activity levels plummet to a low level unless they are exceedingly well motivated. What can we do? So what can we do about this obesity epidemic apart from getting our young people moving more? Look at Number 2 on the list and limit ‘screen time’ to no more than 2 hours daily. That is what has been recommended by childhood obesity experts. Impossible you say? Not if you are determined to make change. Start by being a role model to your kids and limit your own viewing time. Think of other more active things they can do after school – buy a skipping rope, a soccer ball to kick around the yard or a basket ball hoop. Ask them to walk the dog or ride their bike to the shops for an errand. Make their pocket money dependent on some activity-involving tasks. What about the food side? Have a look in your pantry and see how many of the foods/drinks you purchase are considered high in energy density. Let me explain how………..A food or beverage which has more than 12 kJ (3 kcals) per gram is considered to be very high in energy density and should only consumed rarely. Such foods include cheeses, cream, oils, margarines, potato crisps, biscuits, cakes, pies, pastries, nuts, chicken skin, processed meats etc. Foods of medium energy density, ie 7kJ (1.5 kcals) – 12 kJ (3 kcals) per gram, should only be used sparingly. These include low fat ice-creams, coconut milk, jelly sweets, fruit muffins, etc. Low energy density foods can be eaten reasonably freely ie those with less than 7 kJ (1.5 kcals) per gram. Fruits, vegetables, breads, some cereals, fish and very lean meats all fall in this category. There are not enough low energy density foods in our diets these days – fruit and vegetables especially. How many of our kids actually eat the recommended two serves of fruit and five of vegetables every day? It is a tall order but can be done. Vegetables need to feature at more than one meal a day. Try including them at breakfast or lunch as well – tomatoes or creamed corn on toast or lots of salad piled into the lunch-time roll or some vegetable soup as an after school snack. Reduction in consumption of energy dense, nutrient poor foods and beverages is essential if we are going to combat obesity. Not only soft drinks but juices are also culprits here. Two oranges or 200 ml of fruit juice would provide about 6 teaspoons of sugar, but I know which would satisfy the eater more. The whole fruit, containing all the fibre would provide more satiety, whereas another glass of juice could easily be consumed straight after the first without discomfort. Fibre is another food component in which many Australian diets are deficient. We should be concentrating on more whole grain and wholemeal breads and cereals as well as eating fruits and vegetables with their skins on where practical. Children need about 20 grams of fibre daily while adults should be having about 35 grams. Fibre doesn’t only help to keep the bowels healthy. It can increase our satiety level and help with weight control as well. A slice of whole grain bread provides about 2 grams of fibre, an apple with the skin on, only 2-3 grams. So you can see that it is not easy to eat sufficient fibre unless every meal and snack provides at least 5-7 grams – a tall order indeed. If you are concerned about the weight of a child in your family, then consult your child’s GP and seek out an Accredited Practising Dietitian to help design a healthy eating and activity plan. There are some great programs being run out there in the community now to help get kids be more active too, so look out for these opportunities as well. Remember, prevention is better than cure. Stopping the weight gain in adolescence can prevent a lifelong struggle with overweight and the health consequences in adulthood. Gillian Woodward is a Practising Dietician and has been providing advice in the field for over 25 years. She has been an orienteer since 1984.