Childhood obesity is a problem affecting approximately 17 percent of children in the United States, so it's important to teach kids about proper diet and exercise strategies as soon as possible. Children in their "tweens" are old enough to understand healthy weight management techniques, and it's a lesson that will help them reduce their risk of being overweight as an adult.
Eat Right
Twelve-year-olds need proper nutrition in order to grow and develop properly. The USDA recommends a diet rich in vegetables, fruits, whole grains, low-fat dairy products and lean meats. Just by simply reducing the amount of regular soda and sugary snacks consumed each day, hundreds of empty calories can be avoided. For instance, most 20-ounce sodas contain approximately 250 calories, so by cutting out one soda per day, you would essentially be cutting out the equivalent of a half pound of body fat per week. Instead of sugary treats, twelve-year-olds should be eating a piece of fruit or low-fat yogurt.
Portion Control
Kids these days are more confused than ever when it comes to portion sizes. One reason for this problem is how fast-food restaurants promote "bigger" as "better." In fact, many children are eating far too much at each meal. It's best to use smaller plates at mealtime, and to divide them up into fourths: one-fourth should contain a lean protein dish; one-fourth should contain a whole grain item, such as rice; the last half should contain veggies. All-you-can-eat restaurants should be avoided like the plague, and opt for smaller portioned, healthier meals when having to eat fast food.
Aerobic Exercise
The Centers for Disease Control and Prevention, or CDC, recommends that children aged 6-17 get at least 60 minutes of combined aerobic exercise per day. This includes any type of physical activity, such as soccer, basketball, rollerblading and biking. Also recommended within these guidelines is three days per week of resistance training. This would include any activity that helps build muscle, such as push-ups, crunches and gymnastics. Finally, adolescents should take part in any activity that can help promote bone strength, such as running or jumping rope.
Limit TV, Computer and Video Games
Turning off the electronics can greatly improve a child's fitness level. A child is far more likely to do something active if the video games are not available. As a parent, it's a good idea to set limits on the amount of time spent each day on TV, computer usage and video game playing. If at all possible, video games that keep you active are best, such as some of the games for the Nintendo Wii.
Play a Sport
Most twelve-year-olds find an interest in sports. Participating in any type of active sport can help immensely in reducing body fat in adolescents. Some good sports to choose from include basketball, hockey, football, soccer, swimming, dancing and gymnastics. Playing a sport counts toward the CDC's recommended minimum of 60 minute per day of aerobic exercise.
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