According to figures released from 2007-2008 by the Centers for Disease Control, or CDC, 16.9 percent of children in the United States are obese. The number of obese preschoolers has doubled and the number of obese children ages 6 to 18 years has more than tripled since 1976. Placing children on weight-loss diets can be dangerous if the diet doesn't meet your child's nutritional needs for proper growth and development. Instead, encourage your child to eat a variety of healthy foods at regular intervals throughout the day. Keep your cupboards and refrigerator stocked with healthy foods and avoid high-fat, high-sugar foods in the house. Encourage physical activity as well.
Food Groups
The USDA has developed a food guide pyramid for children ages 2 to 5 called My Pyramid for Preschoolers and another pyramid for children older than 5 years called My Pyramid for Kids. Both pyramids include five food groups; grains, vegetables, fruits, oils, milk and meat and beans. Your child should eat a variety of healthy foods from all the food groups every day. The website mypyramid.gov allows you to enter information about your child and then provides specific guidelines about the amounts and types of food your child should eat, based on gender, age, height, weight and activity level.
Calories
Children need enough calories every day to ensure adequate growth and development. The American Academy of Pediatrics recommends the following calorie counts for children: 1-year-olds need 900 calories a day, 2-year-olds need 1000 calories a day, 4- to 8-year-old girls need 1200 calories a day and 4- to 8-year-old boys need 1400 calories/ a day, 9- to 13-year-old girls need 1600 calories a day and 9- to 13-year-old boys need 1800 calories a day, 14- to 18 year-old girls need 1800 calories a day and 14- to 18-year-old boys need 2200 calories a day.
Snacks and Beverages
Snacks are in important part of your child's diet. Providing nutritious snacks can help your child meet her nutritional needs. Some healthy snacks might include apples and peanut butter, whole-grain crackers with reduce- fat cheese or low-fat yogurt. Avoid snacks that are high in fat or sugar.
Beverages such as juice and soda can be high in sugar and calories. Offer water or fat-free milk instead.
Meal Times
B. Koletsko and A.M. Toschke reviewed studies published between 2004 and 2009 to determine if meal patterns and frequencies affected a child's body weight. Their findings were published in February 2010 in the journal "Critical Reviews in Food Science and Nutrition." The data shows that children who ate more meals throughout the day were at lower risk for obesity. Children who skipped meals were at higher risk for obesity. Based on their findings, Koletsko and Toschke recommend that children and families consume five healthy meals a day to maintain a healthy weight.
Exercise
The CDC recommends children get 60 minutes or more of physical activity every day and suggests three types of activities. Aerobic activity should make up most of the 60 minutes. Muscle strengthening such as gymnastics-type activities should be included at least three days a week. Bone-strengthening exercises such as jumping rope should also be included at least three days a week. Check with your health care provider if you have concerns about your child performing any of these types of activities.
Warning
Most weight-loss diets for adults have not been studied on children. These diets may not meet the nutritional requirements for growing children. Check with your health care provider if you have concerns about your child's weight.
References
- Centers for Disease Control: Trends in Childhood Obesity
- United States Department of Agriculture: My Pyramid Plan
- American Academy of Pediatrics: Daily Estimated Calories and Recommended Servings for Grains, Fruits, Vegetables and Milk/Dairy by Age and Gender
- "Critical Reviews in Food Science and Nutrition"; Meal Patterns and Frequencies: Do They Affect Body Weight in Children and Adolescents?
- Centers for Disease Control: How Much Physical Activity Do Children Need?
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