One third of American children suffer from being overweight or obese, according to Kids Health. The American Academy of Child & Adolescent Psychiatry (AACAP) notes that obesity in children increases risk for various physical and emotional health problems. Obesity enhances the risk of heart disease, orthopedic problems, high blood pressure and breathing problems, and likewise contributes to emotional issues like low self-esteem, depression, anxiety and social rejection. A child with a body mass index (BMI) of 25 is considered overweight, while a child with a BMI of 30 or greater is considered obese. You can estimate your child's BMI using online calculators such as found at KeepKidsHealthy.com. Obese or overweight children tend to become obese or overweight adults. Enhance your child's health and well being by helping her to to lose weight and establish a healthy life style.
Serve Smaller Portions
Most children who weigh too much eat too much. Dr. Marion Nestle of the Department of Nutrition and Food Sciences at New York University describes how portion sizes have blossomed over recent years. In an article in the January 2003 issue of the "Journal of the American Dietetic Association," Dr. Nestle notes how the economy of scale has boosted portions and calories. Often, overweight or obese children have developed cognitive distortions in their perception of portions. They tend to take larger portions than they need to maintain a healthy body weight.
Familial patterns of eating may contribute to children's distorted sense of portion. According to the University of Michigan Health System, teenagers are 80 percent likely to be overweight if they have one overweight or obese parent. Start measuring out servings so children and adults in the family can reclaim an appropriate conception of what a healthy serving size looks like.
Provide Better Food Choices
Overweight children tend to eat too much, but they also tend to eat the wrong food note Drs. Elvira Isganaitis and Robert Lustig of the University of California San Francisco. Their research, published at the American Heart Association's website, indicates that fast foods promote weight gain. Fast foods are loaded with calories, fat and high fructose corn syrup. They lack dairy and fiber. These qualities magnify insulin resistance, encourage obesity, and intensify food cravings.
Remove processed foods from your shopping list, pantry and fridge. Eliminate fatty, fried and sweet foods, as well as pastries, sweetened cereals, ice cream and high-calorie beverages like whole milk, juice and soda. Likewise, minimize or eliminate simple carbohydrates such as white rice, processed pasta and white bread. Instead, serve brown rice, whole grain bread and whole grain pasta. Incorporate plenty of vegetables and fruits into your meal plans.
Limit Screen Time
Children who spend more time playing video games or watching television engage in less physical activity and risk excessive weight and obesity, according to the University of Michigan Health System. Kids who spend more time hunched over a game controller apparently spend less time participating in physical activity.
Encourage Exercise and Activity
Insist that your child spend time engaged in physical activity before she can veg out in front of the TV or video game. Guide and encourage her to participate in sports, clubs and activities that keep her moving and active. Recruit the kids into family activities like biking, hiking and swimming.
Evaluate Medical Factors
Arrange for a consultation with your child's pediatrician. Sometimes obesity can result from physical factors or genetic problems. Endocrine and metabolic conditions, and certain medications such as anti-depressants, psychiatric and seizure medication can induce weight gain.
References
- Advertising Education Forum: Increasing portion sizes in American diets: More calories, more obesity
- American Academy of Child & Adolescent Psychiatry: Obesity in Children and Teens
- American Heart Association: Fast Food, Central Nervous System Insulin Resistance, and Obesity.
- Kids Health: Overweight and Obesity
- University of Michigan Health Systems: Obesity and Overweight
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