"My child is a bit pudgy...so what?" "It's just leftover 'baby fat' and besides, he looks kind of cute." "She'll grow out of it." These are common, but disastrous attitudes that some of us have about children who are overweight, or even obese. According to the American Academy of Pediatrics, obesity predisposes children to the same kinds of diseases that threaten adults who are overweight:
- heart disease
- high cholesterol
- high blood pressure
- diabetes
- fatty liver disease
- sleep apnea
- asthma and other respiratory disorders
- psychological disorders such as low self-esteem and depression
Overweight kids are in danger of developing these conditions during childhood and adolescence. Further, their risk of become ill from these diseases once they reach adulthood is greater than for adults who add extra weight later in life. Presumably this is because they have been heavier for a longer period of time.
Even though the "bottom line" of weight reduction for kids, as for adults, is bringing the "calories, in-calories out" into balance, the management of overweight and obesity in children is more complex than it is with adults.
This is because caloric restriction must be carefully monitored so as to ensure the child meets caloric needs for normal growth and development. So, what can parents and other concerned adults do to help? Several things. Let's take a look:
Keep foods prepared for eating that will provide the best "bounce for the ounce", that is, the highest nutritional value for the least calories...fruits, vegetables, whole grains, nuts, reduced-fat cheese.Change the milk supply from whole to low-fat or fat-free. (If the kids fuss, don't get discouraged. They'll get used to it.)
Here's some do-able tips:
- Abolish sugar-sweetened beverages. They are calories devoid of nutritional value.
- Avoid fatty cuts of meat. Opt for lean! Substitute beans and lentils...an excellent source of quality protein.
- Reduce portions. This is an obvious approach. The child is eating too much of the wrong foods. Otherwise he or she would not be overweight.
- Serve food from the stove and countertop rather than placing bowls and platters on the table.
- Use smaller plates. This may sound silly but it has been demonstrated by one study after another that given the same amount of food on a small plate leaves one feeling full and satisfied whereas the larger plate with more "empty" space leaves one feeling hungry and even deprived.
- Learn to create tasty recipes using healthful ingredients.
- Serve plates that are half full of vegetables and fruits, one-fourth protein (meat, beans), and one-fourth grains, preferably whole grains.
- Help your child become active. The American Academy of Pediatrics recommends that children and teens should have sixty minutes of physical activity per day. Even if that is not always possible, it is a goal for which to strive.
- Get them involved in walking, games such as tag, sports, swimming, dancing, jumping rope.
- Limit time the child is sitting in front of the TV or computer.
- No snacking while doing anything else. This fosters a bad habit called "mindless eating". Train your child that when he eats, he eats...nothing else.
If you commit yourself to training your child the basics of nutrition and when, how, and how much he or she should eat, you will equip them with a lifetime of healthy weight management.
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