The prevalence of obesity in children has tripled over the past 30 years and 17 percent of children ages 2 to 19 are currently considered obese, according to the Centers for Disease Control and Prevention. Children who are overweight or obese are more likely to become obese adults and are at risk for health problems such as high blood pressure, high cholesterol and diabetes. A healthy, well-balanced diet that focuses on weight maintenance or gradual weight loss can help your child feel better and reduce the risk of complications associated with obesity.
Background
Obesity is defined as an excess of body fat, but this can be difficult to ascertain in a child. Your physician may use a body mass index calculation to help you determine whether overweight or obesity is a concern for your child. The BMI utilizes your child's height and weight and compares these measurements to other children her age. A healthy weight is between the 5th and 85th percentile for BMI while overweight is considered to be between the 85th and 95th percentile and obese is equal or greater to the 95th percentile.
Portion Control
Portion size can be challenging to determine as packaged foods often come with more than one serving per package. One slice of bread or 1/2 cup of cooked pasta constitutes one serving of grain while 1/2 cup of sliced fruit or vegetable is equivalent to one serving and 1-1/2 oz. of cheese or 1 cup of low-fat milk is a serving of dairy. The recommended daily value of meat for a child consuming 1,800 calories per day is 5 oz., or a piece of chicken the size of an adult woman's palm. Repackaging or serving food in individual serving sizes can help your child consume appropriate amounts during meals and snacks.
Healthy Foods
The food choices your child makes are as important as the amount that he consumes. A child that consumes 1,800 calories per day should be getting six servings of grain, four to five servings of vegetables, two to three servings of fruit, 3 cups of dairy and 5 oz. of meat. At least half of these grains should be whole grain products such as brown rice, oatmeal and whole wheat bread. A variety of colored vegetables, such as broccoli, carrots, spinach and yams contain different nutrients. Fresh fruit rather than fruit juice should be emphasized and lean meats such as turkey and chicken are preferable to red meat. Fats should be consumed sparingly, and plant oils, nuts and avocados are excellent sources of heart-healthy fats.
Setting an Example
As a parent, you can encourage your child's healthy eating habits. Eating as a family and sitting down for meals can allow you to model the eating behavior you wish to see in your child. Foods prepared at home often contain fewer calories and you can serve appropriate portions. Additionally, encourage water as your family's beverage of choice and do not make sugar-sweetened beverages available to your child. If you need assistance with your child's diet, a nutritionist will be able to guide you in making the right choices for your child.
References
- Centers for Disease Control and Prevention: About BMI for Children and Teens
- Mayo Clinic: Childhood Obesity: Make Weight Loss a Family Affair
- Centers for Disease Control and Prevention: Childhood Overweight and Obesity
- United States Department of Agriculture: MyPyramid Worksheet
- United States Department of Agriculture: MyPyramid For Kids
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