by kellie abrahamson kabrahamson1@aol.com
As Americans get bigger so too do their children. In just two decades, the prevalence of overweight children ages 6 to 11 doubled, and tripled in teenagers. The annual National Health and Nutrition Examination Survey by the Centers for Disease Control and Prevention found that about one-third of U.S. children are overweight or at risk of becoming overweight. In total, about 25 million children and adolescents in the United States are overweight or nearly overweight. Numbers like these are hard to ignore and yet most of us do just that. A lot of parents would like to chalk their children’s high scale numbers up to “baby fat.” Unfortunately for many of these kids, unless they learn to make healthier choices they’ll never “grow out of it.” In fact, it will most likely get worse.
The first thing you need to know is if your child’s weight gain is normal or if it’s leading toward childhood obesity. The best way to check this is to be sure to take your kids to see their pediatrician for their annual well-checks. The doctor will calculate the child’s body mass index (BMI) and tell you what percentile they’re in. Unlike standardized testing, a high score is generally not a good thing. BMI-for-age between 85th and 95th percentiles typically means your child is at risk of being overweight and anything over the 95th percentile means they’re already overweight and need to make a change.
In addition to the inevitable bullying and teasing they’ll face at school, overweight kids are also subject to serious health problems including type 2 diabetes, asthma, sleep disorders, liver disease and skin infections, among other things. Studies have also shown that heavy children tend to have more anxiety and poorer social skills and, in turn, depression.
Your child’s pediatrician will be able to give you an individualized plan to deal with your child’s weight problem, but generally the first thing all parents of overweight kids must do is set aside judgment and criticism to be there for your child. Talk openly with them, but be aware of their feelings on the often sensitive subject. Intense focus on your child’s eating habits and weight can easily backfire, leading a child to overeat even more or make them more prone to developing an eating disorder, so watch what you say and how you say it.
Next be ready to make a change yourself. Parents are the ones who buy and cook the meals so skip the Coke, fried chicken and Twinkies. Instead, opt for healthy snacks like fruits and veggies and start using cooking methods that are lower in fat. Fruit juices are a hidden sugar culprit. If it’s not 100% fruit juice, leave it on the shelves and even then limit your child to one small glass a day. Instead of eating in front of the TV, which fosters mindless munching, have dinner together as a family so you eat slower and are more aware of how much you’re eating. Finally, and most obviously, put yourselves on McDonalds lockdown. Fast-food restaurants are notorious for serving meals high in calories and fat and low in nutrition. Even the “healthy” options are not so good for you. Make eating out a very special treat instead of an everyday thing and you’ll all be shedding pounds in no time.
Of course no amount of good eating will help a sedentary kid. Physical activity is a critical component for weight loss so get those kids moving. Limit TV to less than two hours a day and head outside for some entertainment. That doesn’t mean “exercise.” Play hide-and-seek or take a bike ride. Whatever you decide, just be sure to get your child active. The best way to do that is, of course, to be active yourself.
If your little one is at a healthy weight, the best way to keep it that way is to make healthy choices yourself. Eat right, get active and encourage your child to do the same.
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