Childhood obesity should be an oxymoron.
Children have boundless energy and high metabolisms. They need calories for growth as well as maintaining and repairing their body tissues. A growing boy often needs over 3000 calories a day! In the past, it was thought that the only way to fatten a child was to tie them down and force feed them. Sadly, that is just what has happened with the wide spread popularity of electronics, television, computers, hand held games, and tasty convenience foods and snacks.
In America, the number of children who are overweight or obese is alarming. Childhood obesity is determined by looking at children’s growth charts that show their BMI (body mass index) in relation to their age. A child’s doctor should calculate the BMI yearly for a child. A BMI above the 85th percentile is defined as overweight, while a BMI above the 95th percentile for age defines obesity in a child. More than 15% of children under eighteen are overweight or obese.
Why is this important? Adult diseases like diabetes and high blood pressure are occurring in children more frequently. Also, obese children tend to remain obese as adults. Obesity individuals have more disease complications and premature deaths than normal weight individuals.
So what can a parent or caretaker do? The most important way to help a child with a weight problem is to be supportive. First, stock the pantry with healthy items- fruit, vegetables, lean meats, and low fat dairy products. Healthy snacks options include cut fruit, vegetables and salsa or hummus, eggs, edamame, low fat yogurt, low fat cheese, peanut butter, and nuts. It is beneficial to sit as a family and eat at least one meal a day together, if possible. Include children in planning the meals and food preparation.
Next get moving. Add a family activity that everyone can do. Bike riding, swimming, and walking are simple examples. Playing tag or ball games are also easy fun ways to move. Sport or dance games on the xbox or wii can also burn calories and provide family time and enjoyment. Perhaps a dance class or martial arts class is an option to burn calories. Children should be active for at least an hour a day. The emphasis should be on movement rather than exercise. Make it a regular part of everyone’s day. Finally minimize screen time. Non-work related screen time should be limited to two hours or less per day.
Childhood obesity and overweight is a real threat in America. Obesity’s impact on the health of the next generation cannot be ignored. Modeling good habits is the most effective way to combat childhood obesity. Childhood obesity is a family matter that has a cure that is good for the whole family.
