Childhood Obesity
Parents, you may see a new TV public service spot called “It all adds up”, where adults unintentionally are giving a young boy too many treats. First 5 California created this to dramatize how easy it is to lose track of what your child is eating. Childhood obesity is now a very serious health problem, and there’s no question that overweight children are likely to remain overweight for most of their lives if the situation is not changed.
Parents (and grandparents like me) face serious challenges as we try to feed our children well. Time pressures exist from work schedules, children’s activities and just getting everything done. One parent recently complained to me that “I just have to use fast food on Thursdays, in order to get my son to his sports practice on time!”
In addition, TV ads market so many products that contain little nutrition and lots of fat and/or corn syrup. Fresh produce costs money and some healthy foods require both planning and preparation.
So we have a serious problem. Childhood obesity in the United States has grown considerably in recent years. Between 16 and 33 percent of children and adolescents are obese.
Obesity is among the easiest medical conditions to recognize but most difficult to treat. Obesity is also easier to prevent than to treat.
In infancy, breastfeeding is a great obesity prevention strategy, along with learning to recognize when your child has had enough to eat. It’s important to delay introduction of solid foods as well. Toddlers and preschoolers need proper nutrition, low-fat snacks, and good exercise/activity habits.
What is Obesity?
A few extra pounds do not suggest obesity. However they may indicate a tendency to gain weight easily and a need for changes in diet and/or exercise. Generally, a child is not considered obese until the weight is at least 10 percent higher than what is recommended for the height and body type. Obesity most commonly begins in childhood between the ages of 5 and 6, and during adolescence. Studies have shown that a child who is obese between the ages of 10 and 13 has an 80 percent chance of becoming an obese adult.
What causes obesity?
The causes of obesity are complex and include genetic, biological, behavioral and cultural factors. Basically, obesity occurs when a person eats more calories than the body burns up.
What are the risks and complications of obesity?
There are many risks and complications with obesity. Physical consequences include: increased risk of heart disease, high blood pressure, diabetes, breathing problems, and trouble sleeping. Doctors are reporting a significant increase in these health problems.
How can obesity be managed and treated?
Obese children need a thorough medical evaluation by a pediatrician or family physician to consider the possibility of a physical cause. In the absence of a physical disorder, the only way to lose weight is to reduce the number of calories being eaten and to increase the child’s or adolescent’s level of physical activity.
Since obesity often affects more than one family member, making healthy eating and regular exercise a family activity can improve the chances of successful weight control for the child or adolescent.
Ways to avoid or reduce obesity?
- change eating habits (eat slowly, develop a routine)
- plan meals and make better food selections (eat less fatty foods, avoid junk and fast foods)
- control portions and consume less calories
- increase physical activity (especially walking) and have a more active lifestyle
- know what your child eats at school eat meals as a family instead of while watching television or at the computer
- do not use food as a reward limit snacking
Watching Television
Television viewing is a major activity and influence on children and adolescents. Children in the United States watch an average of three to four hours of television a day. By the time of high school graduation, they will have spent more time watching television than they have in the classroom. While television can entertain, inform, and keep our children company, it may also influence them in undesirable ways.
Time spent watching television takes away from important activities such as reading, school work, playing, exercise, family interaction, and social development. Children also learn information from television that may be inappropriate or incorrect. They often can not tell the difference between the fantasy presented on television versus reality. They are influenced by the thousands of commercials seen each year, many of which are for alcohol, junk food, fast foods, and toys.
Children who watch a lot of television are likely to:
- Have lower grades in school
- Read fewer books
- Exercise less
- Be overweight
Active parenting can insure that children have a positive experience with television. Parents can help by:
- Viewing programs with your children
- Selecting developmentally appropriate shows
- Placing limits on the amount of television viewing (per day and per week)
- Turning off the TV during family meals and study time
- Turning off shows you don’t feel are appropriate for your child
Think about the beverages your child drinks:
Obesity in children may have as much to do with what kids drink as it does with what they eat, a new report by The New York Hospital-Cornell Medical Center’s Nutrition Information Center finds. High calorie fruit drinks and soft drinks are a major contributor to children’s being overweight.
- MAKE HEALTHY BEVERAGE ALTERNATIVES MORE FLAVORFUL Mix sparkling mineral water and fruit juice. Diluting high-calorie fruit juices with water provides a refreshing beverage alternative.
- MAKE HEALTHY BEVERAGE ALTERNATIVES EASILY ACCESSIBLE Keep refrigerated water and water-abundant fruits (watermelon, grapes, cantaloupe) easily accessible at home. Place children’s cups and drinking glasses near the home water cooler.
- INCORPORATE SUBSTITUTES GRADUALLY Substitute 100% juice for sugared drinks and place water in children’s lunch boxes a few times during the week.
- MAKE HEALTHY BEVERAGE ALTERNATIVES APPEALING Beverage consumption is as much a social activity as a means to remain hydrated and quench thirst. The very fact that bottled water can be purchased in single-serve bottles in a variety of flavors puts it in the same league with soft drinks.
Guidelines for a healthy diet:
0-2 YEARS OLD:
- Breast milk is the best single food for infants from birth to 6 months of age. It provides good nutrition and protects against infection. Breast feeding should be continued for at least the first year if possible.
- If breast feeding is not possible or not desired, iron-enriched formula (not cow’s milk) should be used during the first 12 months of life. Whole cow’s milk can be used to replace formula or breast milk after 12 months of age.
- Breast-fed babies, particularly if dark-skinned, who do not get regular exposure to sunlight may need to receive Vitamin D supplements.
- Begin suitable solid foods at 4-6 months of age. Most experts recommend iron-enriched infant rice cereal as the first food.
- Start new foods one at a time to make it easier to identify problem foods. For example, wait one week before adding each new cereal, vegetable or other food.
- Use iron-rich foods, such as meats, iron-enriched cereals, and other grains.
- Do not give honey to infants during the first 6 to 12 months of life.
- Do not limit fat during the first 2 years of life.
2 YEARS AND OLDER:
- Provide a variety of foods, including plenty of fruits, vegetables, and whole grains.
- Use salt (sodium) and sugars in moderation.
- Encourage a diet low in fat, saturated fat, and cholesterol.
- Help your child maintain a healthy weight by providing proper foods and encouraging regular exercise.
Printed in the Family Post: Holiday Issue 2006