November 7, 2007
In my last article, I discussed some of the causes of childhood obesity, and listed some scary statistics (for a copy of that article or any others, simply visit my Web site at Drsuber.com). Today, I would like to discuss some methods of prevention, as well as a personal experience I recently had that reiterated what a tremendous problem this epidemic has become.
Children, unlike adults, need extra nutrients and calories to fuel their growth and development. Even so, weight is the balance of calories in versus calories burned. Children who eat about the number of calories they need for daily activities and normal development gain weight in proportion to their added height. But children who eat more calories than they need gain weight beyond what's needed to support their growing frames. In these cases, the BMI-for-age increases as does their risk of obesity and weight-related health problems.
For children under age 7 who have no other health concerns, the goal of treatment may be weight maintenance rather than weight loss. This strategy allows the child to add inches but not pounds, causing BMI-for-age to drop over time into a healthier range. However, for an obese child, maintaining weight while waiting to grow taller may be as difficult as losing weight for older persons.
Weight loss is typically recommended for children over age 7 or for younger children who have related health concerns. Weight loss should be slow and steady — anywhere from 1 pound a week to 1 pound a month, depending on your child's situation.
The methods for maintaining weight or losing weight are the same: Your child needs to eat a healthy diet and increase his or her physical activity. Success depends largely on your commitment to helping your child make these changes. Think of eating habits and exercise habits as two sides of the same coin: When you consider one, you also need to consider the other.
Eat a Healthy Diet
Parents are the ones who buy the food, cook the food and decide where the food is eaten. Even small changes can make a big difference in your child's health.
- When buying groceries, choose fruits and vegetables over convenience foods high in sugar and fat. Always have healthy snacks available. And never use food as a reward or punishment.
- Limit sweetened beverages, including those containing fruit juice. These drinks provide little nutritional value in exchange for their high calories. They also can make your child feel too full to eat healthier foods.
- Select recipes and methods of cooking that are lower in fat. For example, bake chicken instead of frying it.
- Put colorful food on the table: green and yellow vegetables, fruits of various colors, and brown (whole-grain) breads. Limit white carbohydrates: rice, pasta, bleached bread and sugar (desserts).
- Sit down together for family meals. Make it an event — a time to share news and tell stories. Don't eat in front of the television or computer, which fosters mindless munching.
- Limit the number of times you eat out, especially at fast-food restaurants. Many of the menu options are high in fat and calories.
- Discourage eating in front of a screen, such as a television, computer or video game. This leads to fast eating and lowered awareness of how much you're eating.
Increase physical activity
A critical component of weight loss, especially for children, is physical activity. It not only burns calories, but also builds strong bones and muscles and helps children sleep well at night and stay alert during the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth and social influences that often lead to overeating. And active children are more likely to become fit adults.
To increase your child's activity level:
- Limit recreational screen time to fewer than two hours a day. A surefire way to increase your child's activity levels is to limit the number of hours he or she is allowed to watch television each day. Other sedentary activities — playing video and computer games or talking on the phone — also should be limited.
- Emphasize activity not exercise. Your child's activity doesn't have to be a structured exercise program — the object is just to get him or her moving. Free-play activities such as playing hide-and-seek, tag or jump-rope can be great for burning calories and improving fitness.
- Find activities your child likes to do. For instance, if your child is artistically inclined, go on a nature hike to collect leaves and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym or climbing wall. If your child likes to read, then walk or bike to the neighborhood library for a book.
- If you want an active child, be active yourself. Take the stairs instead of the elevator and park the car farther away from stores. Never make exercise seem a punishment or a chore. Find fun activities that the whole family can do together.
- Make chores a family affair. Who can pull the most weeds out of the vegetable garden? Who can collect the most litter? Have your kids help shovel the snow off the driveway and use that excess snow to build a snow fort.
- Vary the activities. Let each child take a turn choosing the activity of the day or week. Batting practice, bowling and swimming all count. What matters is that you're doing something active.
Make a family commitment
Children can't change their exercise and eating habits by themselves. They need the support and encouragement of their family and other caregivers. To increase the odds that your child finds success:
- Commit to new healthy habits and behaviors as a family, with all members sticking to the plan. If not, your child may feel singled-out, deprived or resentful.
- Be ready to make changes. Small, gradual changes are easiest to follow and incorporate into your daily lives.
- Focus on long-term diet and exercise changes, not quick fixes or fad diets aimed at rapid weight loss. The goal is healthier eating and lifestyle changes not pounds lost.
- Set achievable goals for your child and family. For example, your child's goal might be to reduce the number of sugar-sweetened beverages he or she drinks. The family's goal might be to eat meals at the table every night instead of in front of the television.
Hopefully, this has given you some things to start implementing immediately to get your children as well as yourself on the road to health.
Now, I want to leave you with a personal story.
This past weekend, I volunteered to work the concession car that benefited charity on a passenger train from a small town in North Carolina to Charlottesville, VA. This concession stand had your standard American diet . . . biscuits, doughnuts, candy, crackers, hot dogs, soda (both regular and diet), and potato chips.
While working this stand for 8 hours, it was very interesting to see the pattern of behavior exhibited by 500 passengers. I have never seen more diet soda, candy, doughnuts, or hot dogs consumed by a group of people in such a short time.
The most disturbing theme was that whatever parents ordered, their children followed suit. Mom and dad got doughnuts and soda, little Johnny got the same thing. We are a model for our children. How can we expect our children to make healthy food choices if they see us destroying our bodies and our health on a daily basis.
Interestingly, there we apples, bananas, and bottled water available for passengers . . . can you guess the only things we did not run out of?
You tell your children to stay away from fire because it is dangerous. Likewise, you steer clear of it as well. By making terrible food choices consistently and allowing your children to do the same, you are giving them permission and telling them that when it comes to their health, it is ok to “play with fire.”
Until next time, all the best, in health and life.
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*This article is designed to provide general guidelines only. Please consult with your physician before making dietary changes or beginning an exercise program. |
