Helping Children Lose Weight
The advent of television and video games had an side effect; children are more sedentary than ever, making children larger than ever. Approximately 30 percent of our children and teenagers are overweight, according to the American Obesity Association. If you’ve become concerned about your child’s weight, here are some suggestions.
The goal of children’s weight management should be to maintain current weight or to slow weight gain. In other words, low calorie diets are a no-no and parents should avoid putting their children on one sans supervision by a physician or registered dietitian. Restricted diets put kids at risk of malnutrition at a critical period in their development.
Photo courtesy of the USDA
To change your child’s eating pattern follow some of these guidelines. Base meals on the food guide pyramid. The government designed the new pyramid to reinforce healthy eating habits. Envision the pyramid when preparing meals. Visually divide your child’s plate. Place more whole grains than meat on the dish and include a serving of vegetables and/or fruits.
Keep in mind another eating pattern: serving sizes. Children’s servings are smaller than adults are. The rule of thumb: one serving size equals one tablespoon for each year of the child’s age. For example, if your child is four years old their serving size would be four tablespoons. Let your child decide if the serving size is large enough. Allow seconds helpings.
Also, change how you as a family eat. Make meals a leisurely event. Eat slowly, savoring each bite. And consume dinner at the table. Limit family meals in front of the television.
Increase activity level. Studies prove that sedentary kids are more at risk for obesity. Encourage at least 60 minutes of physical activity per day. Divide it into fifteen-minute chunks if necessary. Go for a walk. Take your child to the playground. Enroll him or her in competitive sports. Not only will this help weight management but it will also improve your child’s self-esteem and social skills.
Overweight children are more likely to become obese adults. Incorporating healthier habits will help them evolve into healthier and happier adults.
Here are some tips on how to help your child lose weight:
• Replace junk food and candy with healthy snacks. For example: carrots, apples, celery, and peanut butter and jelly sandwiches
• Replace fried items with baked items. Instead of fried chicken, cook baked chicken.
• Replace meat items with legumes once or twice a week. Cook red beans and rice instead of meat loaf.
• Replace rich desserts. Instead of cheesecake, give them sherbet.
