By Todd Inman, MD

Alarming data have been appearing for several years from the Centers for Disease Control and Prevention and a growing list of other health authorities on the expanding waistlines of Americans. Many Americans have heard that today about two-thirds of adults are overweight, whereas in the 1970s, less than half were heavier than their prescribed weight ranges.

Not surprisingly, our children have not been immune to this epidemic. The proportion of children and adolescents ages six to 19 who are overweight increased from 11 percent in 1988 to 1994 to 16 percent in 1999 to 2002.

Being overweight or obese puts us at higher risk for many health problems, including heart attacks and strokes. Clinicians are concerned because there appears to be no end in sight to the obesity epidemic. In 1999 to 2000, less than eight percent of vegetable servings consumed by children were healthy greens, but 46 percent were fried potatoes (French fries). Fast-food restaurants are thriving, and our children are becoming more overweight.

The Department of Agriculture even revamped the food pyramid to combat the alarming trends. Viewing the new pyramid (www.mypyramid.gov) and reading some of the department's suggestions would be beneficial. Your doctor also can suggest simple changes to your diet and activities that will help you lead a healthier life.

Keeping a healthy weight: Tips for success

• Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice and low-fat popcorn more often. Go dark green and orange with your vegetables -- eat spinach, broccoli, carrots and sweet potatoes. Limit fast-food outings to no more than once weekly.
• Fruits are great when fresh, frozen, canned or dried, but go easy on the fruit juice, with no more than four to eight ounces daily.
• Eat lean or low-fat meat, chicken, turkey and fish. Oils are good, but select them from the proper source: fish, nuts and liquid oils such as corn, soybean, canola and olive oil.
• Choose foods and beverages that do not have sugar and caloric sweeteners as one of the fi rst ingredients.
• Soda pop and candy should be among the items to remove from your shopping list.
• Be active; get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves or play catch. A realistic goal for adults would be to get at least 30 minutes of physical activity daily; children should aim for 60 minutes.
• Limit TV watching and computer time to no more than 60 minutes a day.

Todd Inman, MD

Lifestyle changes don't need to happen overnight, but try a few things. You will fi nd it makes you feel better and may even give you more opportunity to enjoy your precious family time.

Todd Inman, MD, is a family practitioner with Silver State Family Physicians located in Vista Medical Terrace, Suite 215, 2345 E. Prater Way, Sparks (up the hill from Northern Nevada Medical Center).

The practice's Spanish Springs office will open on Los Altos Parkway in early 2007. Please call 356-1818 for an appointment or more information.

Northern Nevada Medical Center 2375 E. Prater Way, Sparks, NV 89434 775-331-7000