Children in America have become increasingly sedentary and prone to weight gain and conditions previously associated with adulthood, such as high cholesterol, diabetes and heart disease. If you are the parent of a "tween," or pre-adolescent, encouraging healthy dietary and fitness behaviors is important. MayoClinic.com recommends helping your tween make healthy changes, emphasizing health without using the words "thin" or "fat," and avoiding quick-fit dieting techniques. For best results, seek guidance from your doctor or a dietitian.
Significance
A healthy, balanced diet and regular physical activity are important for everyone, including tweens. By the time your child reaches pre-adolescence, she has likely already developed eating and exercise habits -- positive or negative. Since tweens are still quite young, however, you can take steps to prevent weight and wellness problems throughout the teenager years and the rest of their lives. Such efforts are important since an estimated 19.6 percent of children ages 6 to 11 in America are obese, according to the Centers for Disease Control and Prevention -- a number that is continually growing. Carrying excess weight increases your child's risk for conditions formerly considered "adult" diseases, such as heart disease and type 2 diabetes. Maintaining a healthy body weight through healthy eating and regular exercise can also bolster your child's self-esteem and heighten his or her academic performance and longevity.
Dietary Guidelines
Dietary guidelines for tweens are similar to those for adults. The Dietary Guidelines for Americans recommends that children and adolescents consume plentiful amounts of whole grains, which include whole wheat, brown rice, oats, quinoa, popcorn, wild rice and barley. Your child should also consume at least three servings of low-fat dairy products daily for calcium, vitamin D and protein. Additional nutritious protein options include skinless white-meat poultry, legumes, lean red meat and fish. Encourage your tween to consume a variety of fruits and vegetables, which provide fiber and nutrients that help fend off infections and disease. Healthy fats support nutrient absorption, brain function and healthy skin. Since butter, margarine, fatty meats and fried foods contain saturated fat -- a fat form linked with obesity, type 2 diabetes and heart disease -- incorporate unsaturated sources, such as nuts, seeds, olive oil, canola oil, fatty fish and avocado, into your child's and family's meals more often.
Fitness Tips
Regular physical activity is crucial for tweens' wellness. Teenagers should aim for roughly 60 minutes of activity each day, according to MayoClinic.com. This may be accomplished via one straight hour of activity or several smaller "bursts" throughout the day. Team sports, dance, dog walking and short jogs before or after school all support cardiovascular health and weight management. When possible, seek activities your child enjoys. Exercising with your tween and exploring various workout possibilities together may enhance enjoyment and increase the likelihood that he or she will stick with it long-term. Keep in mind that increased exercise typically requires more caloric intake, unless your child is significantly overweight. Staying hydrated by drinking water, nonfat milk or pure juices is also important.
Risks
Exercising excessively or drastically reducing calories may place your child's wellness in danger. Many teens utilize unhealthy dieting techniques, such as severe calorie restriction, skipping meals, smoking or eliminating entire food groups to lose weight, according to the Weight-control Information Network. These methods pose numerous risks, including nutrient deficiency, stunted growth, poor energy and academic performance, moodiness and increased risk for eating disorders. Dieting may also trigger binge eating behaviors and reduced metabolism, both of which may result in weight gain. Most weight loss supplements pose risks as well, such as digestive problems, rapid heartbeat, increased risk for heart attack and emotional problems. If your child seems fixated on weight loss and dieting or exhibits signs of harmful behaviors, seek guidance from a qualified professional.
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