Steps To Manage Your Child’s Weight
It is no secret that the number of obese and overweight children is a new and concerning epidemic that parents, health care professionals and teachers have to face. Physical inactivity, the rise in processed and refined foods, the increase in sugar intake and fast foods are all contributing factors that must be addressed. As our children are now showing evidence of “adult-like disease processes” such as type 2
diabetes, high blood pressure and depression attributed to excess weight, action must be taken immediately to start controlling this health-risk situation.
Consider the number of obese and overweight children in Canada alone:
• 35% of boys are overweight in Canada
• 29% of girls are overweight in Canada
• 17% of boys are obese in Canada
• 15% of girls are obese in Canada
• 20% of childhood diabetes cases are now type 2 diabetes (adult-onset diabetes)
• 42 to 63% of obese, school-aged children will become obese adults
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Should My Child Go On A Diet?
In short, no, you should not put your child on a diet. Research has shown that children do not do well when it comes to restrictive approaches to food. In fact, being overly stringent in terms of nutrition can create an unwanted backlash effect and cause your child to eat even more. I do, however, highly recommend that parents examine the state of their own health and eating patterns prior to making a change. Children are very “monkey see, monkey do” and will mirror the habits of their parents. Instead of restricting calories, read on below to discover the steps to take to ensure your child achieves a healthy and ideal body weight.
Steps To Take For Healthy Children
In order to help your child lose weight, be healthy and have fun, healthy nutrition and exercise must be incorporated into their lives. Parents do most of the grocery shopping and it is important to become educated on what types of foods to buy. In a nutshell, healthy shopping guidelines include:
• Eliminate all refined foods from your household including white bread, pasta, granola bars, cereals, cookies and muffins. Substitute for healthier, higher-fiber items such as whole grain breads, pastas and cereals made from spelt or kamut, and even whole grain cookies. Using whole grain items involves a slight learning curve (visit Rate your Bread IQ). However, whatever can be made with a piece of white bread (i.e. French toast, peanut butter and jelly sandwich), can also be made with healthier whole grain bread.
• Decrease the amount of fast food your child consumes. I agree, it is not good to be too strict with your dietary approaches, however, fast food once a month is plenty for your child to consume.
• Do not have pop/soda in your home; it is too much of a temptation. Soda/pop is loaded with unwanted calories, sugar (i.e. approximately 10 teaspoons per can) and can cause cavities. Stick to water and 100 % natural juice.
• Make sure your child is getting enough lean protein such as chicken, turkey, fish, soy, eggs and occasional lean beef, if desired. Also ensure that your child is getting sufficient amounts of the good fat called omega-3. This type of fat can be found in cold water fish, flaxseed oil, nuts, natural nut butters and seeds. To ensure your child’s diet is complete, visit the Truestar Nutrition for Kids section and design personalized meals for your children which are sure to be a hit!
In addition to nutrition, the lack of physical activity is also a concern. Today, children spend an average of three to five hours per day sedentary, in front of the TV or computer. While doing so, most children are also mindlessly munching high-caloric, nutrient-void foods and “numbing out” in front of a screen. In order to turn this trend around, an action plan must be devised by parents. For starters, all computers and television screens should be taken out of a child’s bedroom and they should be allowed a specific amount of time per day to use the computer and watch TV. In addition, children should have dedicated time for outdoor play such as before or after dinner (i.e. a minimum of 30 minutes). In the winter months, parents should check out activities at community centres as a great option for exercise such as basketball, running, weights, soccer, karate, hockey or racquet sports. I also highly recommend visiting the Truestar Exercise section and designing a specialized program for your children. Not only will your children feel special by having a dedicated personalized program just for them, they will also enjoy the activities they have selected for themselves, increasing the likelihood of their commitment to exercise.
Switching to a healthier home and helping your child maintain an ideal body weight is not an overnight venture. However, by slowing implementing the steps above and making health and wellness a family affair, you are ensuring your child has a bright, energetic and healthy future.
