As of 2010, one in three children in the United States were overweight or obese, according to Kids Health. Obese children face disease risks previously thought of as adult concerns, such as cardiovascular disease, Type 2 diabetes, elevated blood pressure and high cholesterol. However, you can take steps now to help prevent obesity from damaging your child's health.
Identification
Physicians use body mass index, or BMI, to diagnose a child or teen as overweight or obese. The BMI estimates body fat by calculating a child's weight to height ratio. Doctors arrive at a percentile rank by comparing your child's BMI to the average for children of her age and height. Normal weight children have a BMI between the 5th and 84th percentile. Overweight children fall between the 85th and 94th percentile and obese children are at or above the 95th percentile.
Facts
The experts at Kids Health note that one key to managing obesity in children and teens involves taking a whole-family approach with an emphasis on health rather than weight loss. They recommend healthy meals for everyone rather than a separate menu for "dieters" in the family. Additionally, involving your child in planning, shopping for and preparing meals can help him make better food choices at other times. For instance, he might not refuse pizza when out with friends, but learning portion size during cooking sessions might help him stop at one slice.
Healthy Nutrition
Pediatricians affiliated with Healthy Children recommend you focus on a child's nutritional intake and portion control rather than calories when trying to manage obesity. Keeping fresh fruits and vegetables with yogurt for dipping in the house, as opposed to chips or candy, will help keep snacks nutritional and filling. For older children and teens, limiting unhealthy eating at school can offer a challenge. Reviewing the school menus and packing lunches on days when the meal does not fit your child's nutrition plan is one way around this problem. Parents can also advocate for healthy snacks at school, or at least lobby for choices that include fresh fruit, low fat dairy product or fruit juice rather than pop in vending machines.
Considerations
Exercise is another key ingredient to managing obesity in children and teens. Older children can certainly participate in organized sports that offer conditioning and strengthening programs. However, when it comes to children and managing weight, the goal is regular physical activity rather than structured exercise programs. Kids Health notes that children over 2 years of age should get one hour of vigorous physical activity daily. A game of tag in the backyard builds endurance, mastering the monkey bars strengthens the upper body and a family bike ride offers aerobic activity for everyone.
Expert Insight
A gradual reduction of no more than 1 to 2 lbs. pounds per week makes the most sense for managing obesity, according to Healthy Children. They note that most children can reach this goal without drastically modifying their diet. For instance, a fully grown adolescent could trim just 500 calories a day and lose 1 t 2 lbs. a week. Boys and girls still in puberty can reach that goal by trimming 250 calories a day, fewer calories than two 12-oz. sodas contain. Always, however, check with your child's health-care provider to determine if she is obese or overweight and for a nutrition plan specific to her requirements.
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