What would you do if the doctor said during a checkup that your child is overweight?
With childhood obesity an epidemic in our nation, taking the doctor seriously and helping your child become healthier would be the right thing to do. Panicking and putting your child on a strict diet would not be the right move.
Dr. Brooke Sweeney, medical director, Center for Children’s Healthy Lifestyles and Nutrition at Children’s Mercy Hospital, says the word “diet” is a four-letter word for children and adults alike.
“A diet implies something you go on and then off. A healthy lifestyle is forever and for everyone,” Sweeney explains.
Adopting good habits at a young age sets children on the right path to becoming healthy adults. Focusing on nutrition and fitness and not solely on the number on the scale should be the goal of the entire family, Sweeney says.
A team of Kansas City agencies, including Children’s Mercy, launched a health initiative called 12345 Fit-Tastic! to promote healthy lifestyles. The numbers in the name focus on five habits people should incorporate into their lives each day:
1 hour of physical activity
2 hours maximum screen time (no screen time for children under 2)
3 servings of low-fat milk or other dairy products
4 servings of water
5 servings of fruits and vegetables
Sweeney stresses the importance of incorporating small changes that add up to big results. For example, not giving your child calorie-laden beverages, including juices and sodas, is one simple way to lower BMI and encourage healthy living. Dividing exercise into smaller bursts of activity throughout the day rather than an hour-long sweat session is another way for a child to achieve his fitness goals.
What if you think your child’s weight is fine, but she is unhappy with it? Sweeney says to discuss this with your doctor, who will plot your child’s Body Mass Index (BMI) and determine whether or not she is overweight.
Getting to the underlying cause of why your child is unhappy with her weight is also in order, according to Sweeney. Is she being bullied at school? Talk to her and find out whether something is going on, and have a low threshold for tolerating bullying. Low self-esteem and the risk of your child’s developing an eating disorder could be at stake if she is unhappy with her weight, particularly if there is bullying involved. Seek help for your adolescent right away if you are at all concerned about these serious issues.
Sweeney encourages parents to talk to their kids about being healthy, and not about losing weight or dieting. Here are a few ways parents can help their child—and the entire family—lead a healthy lifestyle:
Make nutritious foods easily accessible.
By stocking your kitchen with plenty of fruits, veggies, whole grains, low-fat dairy and lean proteins, you are encouraging your children to eat right. Steer clear of chips, sodas and sweets at the supermarket; keeping junk food out of the house is a simple, effective step in creating better eating habits. Keep chopped veggies in see-through containers in the fridge and a bowl of fruit on the counter for easy access.
Eat on a regular schedule.
Three balanced meals and a couple of healthy snacks each day provide energy and keep kids from feeling deprived. Children who know when their next meal or snack is going to be are less likely to sneak food or overeat.
Be a good role model.
If you tell your child to eat her grilled chicken and veggies but you’re munching on a burger and fries, you’re sending the wrong message. Turn healthy choices into a family affair by cooking meals together and finding physical activities to do as a family.
Don’t make any food “forbidden.”
Children will be more likely to sneak junk food and overeat if they know they can never have certain foods. Allow small portions of favorite treats occasionally; this will teach children how to eat in moderation.
Avoid fad diets and quick weight loss plans.
There’s that “d” word again. Any plan that leaves out or severely limits a food group or promises rapid weight loss should be avoided by anyone, especially children. Our bodies require a balanced diet that includes each food group. Children are still growing and should not be on a diet that severely restricts calories or nutrients.
Find fun physical activities
We all know that exercise is good for us, but how many times have you dreaded doing another round on the treadmill? Just like adults, children crave variety and some fun with their fitness. Tune in to your child’s interests and find activities he enjoys. If organized sports are not his thing, signing him up for soccer might not be very fun for him. Does he enjoy water? Visit an indoor pool and make a game out of swimming laps. Does he like the outdoors and running? Gather family or friends for a game of tag. You also can check out kids’ classes at a local community center or put on some dance music in your living room. Mix it up and, most of all, have fun!
Check out these websites for healthy recipes, fitness challenges, online tools and informative articles for the whole family:
- FitTastic.org
- PBSKids.org/healthykids
- Kids.USA.gov
- HealthyChildren.org
- EatRight.org
- LetsMove.gov
- Fitness.gov
- ChooseMyPlate.gov
Tisha Foley lives in Belton with her husband and two children.
As always please contact your health care provider with any questions or concerns.