Encourage Healthy Habits: Help Your Child Overcome the Threat of Childhood Obesity
SIOUX FALLS (May 10, 2010) - First, the bad news: Childhood obesity is a growing health threat for today's kids. The good news? Parents have more influence than anyone in preventing or addressing this problem.
Over the past 25 years, incidence of childhood obesity among children ages 6 to 19 has grown from around 5% to 17%, according to research by the Centers for Disease Control and Prevention. Even among preschoolers, obesity has increased from 5% to around 12%. Obesity is a risk factor for developing serious health problems such as Type 2 diabetes and heart disease at younger ages.
Dr. Shannon Hoime, pediatrician with Avera McGreevy Clinic, said several factors are to blame, including bigger portions of high-fat, high-sugar foods, coupled with less outdoor play and more time in front of the TV or computer screen.
Babies and toddlers will typically eat when they're hungry and stop when they're full - a skill many of us forget as we get older, Dr. Hoime said. "They're good at listening to their bodies." At that age, it's a parent's job to offer the child healthy choices for meals and snacks. Some babies may carry "baby fat" which usually isn't worrisome until after age 1 or 2. In fact, babies need fat for healthy brain development.
Yet bad habits can start early. "If we always tend to use food as a pacifier, or as a reward, it can be a set-up for eating problems in the future," Dr. Hoime said. Instead of using candy or dessert, reward children with extra playtime or stickers, she suggested.
Early on, children begin to model their family's eating habits. So if parents eat high-fat processed foods, skip the fruits and vegetables and munch on chips while watching TV, their children are likely to pick up the same behaviors, Dr. Hoime said. "Genetics play a role as well," she added.
The reverse is also true - if families have healthy eating habits, children will pick up on that. A good place to start is having family mealtimes together at the table - with the TV off to discourage "mindless eating." Be aware of portion sizes, and encourage children to stop when they're full rather than insisting they "clean their plate."
Look at the whole day's meals and snacks as a way to incorporate a balanced diet. If children don't eat their fruit at lunch, for example, offer it as an afternoon snack.
Change the whole family's eating habits to include more fruits, vegetables and whole grains. Limit high-sugar, high-fat treats and snacks. Instead, offer snacks like granola bars, whole grain crackers, yogurt, fruit cups or trail mix made with nuts, dried fruit, whole grain cereals and a few mini chocolate chips for sweetness. Reserve foods like donuts, candy or chips as an occasional special treat.
High fat content is not the only culprit. For example, high-sugar drinks like pop and even juice can lead to weight gain. Instead of juice, children are better off drinking water and eating whole fruit.
If a child is too heavy, the best approach is not to call attention to it or place the child on a strict diet, Dr. Hoime said. Rather, through changes in diet and more activity, help the child maintain his or her current weight. As the child grows in height, the weight problem should disappear.
Don't expect drastic changes overnight, Dr. Hoime said. Instead, encourage small steps toward a healthier lifestyle and offer to take those steps with your child.
More activity is the other side of the equation for children in maintaining a healthy weight. Often, just limiting "screen time" is enough to get a child up and moving, Dr. Hoime said.
Encourage children to find a sport or activity that they enjoy that gets their heart rate up, so that they get "red in the face and out of breath," and do it for at least 30 minutes a day. "It can be anything that gets kids off the couch," Dr. Hoime said. It always helps if parents can get out and enjoy activities with their children, she added. "The best thing parents can do is to model healthy habits."
For more information about children's health and parenting tips, go to www.AveraChildrens.org
