4 ways to keep your child at a healthy weight
date: 3/7/2007
Some 17 percent of children and teens are overweight, but parents can help in four ways, as explained by ConsumerReportsHealth.org.
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The fight against childhood obesity has drawn in everyone from Mickey Mouse and Donald Duck to President George W. Bush. The Walt Disney Co. announced in October that well-balanced meals will now be the standard offering at its theme parks, and the president recently urged junk food manufacturers to offer more healthful options.
But the most instrumental players of all may well be parents. Some 17 percent of children and teens are overweight, an almost twofold surge since the late 1970s. And as the girth of children increases, so does the risk for serious diseases such as hypertension and type 2 diabetes.
Still, experts say that by implementing some key changes at home and modifying their own behavior, parents can help tip the scales in their kids' favor.
Here are four things you can do to help keep your child at a healthy weight:
Two-thirds of children have a TV in their bedroom, and the average 8- to 18-year-old will spend four hours a day staring at it. Not only does watching TV increase time spent being sedentary, but it also fosters mindless munching. Research suggests that people eat more when the TV is on. One study found that elementary school children consumed a significant portion of their daily calories eating in front of the tube. A 2005 report by the Institute of Medicine noted that TV may also lead to poor food choices because most food and beverage commercials targeting children are for products high in calories and low in nutrients. According to the report, the top four leading items children ages 8 to 12 buy without their parents' permission are high-calorie and low-nutrient foods and beverages.
Experts recommend reducing your child's screen time--including video games and computer use--to no more than two hours a day. Encourage your child to fill the time with physically active play instead.
In a recent study, researchers tracked the sleep patterns of almost 1,500 children and found that those who slept more tended to weigh less and were less likely to be overweight after five years. Even an extra hour of shut-eye slightly reduced the likelihood of being overweight. Why? It could be that staying up late offers kids more opportunities to snack, or that a lack of sleep could leave them so fatigued they're less likely to be active. Current guidelines recommend that children ages 5 to 12 sleep for 10 to 11 hours and adolescents sleep for 9 to 10 hours.
"I often hear parents whose children are overweight say, 'but Johnny doesn't eat that much,'" notes Reginald Washington, M.D., co-chairman of the American Academy of Pediatrics National Task Force on Obesity. However, Johnny could be drinking on the pounds. Sugary beverages could easily add several hundred calories per day to your child's diet. And while eliminating soda from your grocery list is a terrific start, it may not be enough--experts also suggest you reduce the amount of 100 percent fruit juice your child drinks. It's a more nutritious choice, but it's still high in calories and sugar. The American Academy of Pediatrics recommends giving children 1 to 6 years old no more than 4 to 6 ounces of fruit juice a day and older children no more than 8 to 12 ounces a day. Have them eat whole fruits to meet their daily fruit intake and offer water, and, for children over age 2, low-fat milk instead.
Children really do learn by example--so if you're not eating healthfully and exercising, it'll be that much tougher to get your child to. Junior may even feel isolated and resentful if he's made to nosh on carrot sticks while Dad munches a bag of cheese puffs, Washington says. Try incorporating physical activity into family time, say, by taking a group walk after dinner. Find out which sports and games your child really likes and encourage them. Make healthier meals and snacks for the entire family and eat them together whenever possible, since research suggests that also lowers obesity risks.
For more information on keeping your child at a healthy weight, go to We Can!, a national program designed for families and communities to help children achieve a healthy weight.
But the most instrumental players of all may well be parents. Some 17 percent of children and teens are overweight, an almost twofold surge since the late 1970s. And as the girth of children increases, so does the risk for serious diseases such as hypertension and type 2 diabetes.
Still, experts say that by implementing some key changes at home and modifying their own behavior, parents can help tip the scales in their kids' favor.
Here are four things you can do to help keep your child at a healthy weight:
1. Set limits on TV time
Two-thirds of children have a TV in their bedroom, and the average 8- to 18-year-old will spend four hours a day staring at it. Not only does watching TV increase time spent being sedentary, but it also fosters mindless munching. Research suggests that people eat more when the TV is on. One study found that elementary school children consumed a significant portion of their daily calories eating in front of the tube. A 2005 report by the Institute of Medicine noted that TV may also lead to poor food choices because most food and beverage commercials targeting children are for products high in calories and low in nutrients. According to the report, the top four leading items children ages 8 to 12 buy without their parents' permission are high-calorie and low-nutrient foods and beverages.
Experts recommend reducing your child's screen time--including video games and computer use--to no more than two hours a day. Encourage your child to fill the time with physically active play instead.
2. Make sure your child gets enough sleep
In a recent study, researchers tracked the sleep patterns of almost 1,500 children and found that those who slept more tended to weigh less and were less likely to be overweight after five years. Even an extra hour of shut-eye slightly reduced the likelihood of being overweight. Why? It could be that staying up late offers kids more opportunities to snack, or that a lack of sleep could leave them so fatigued they're less likely to be active. Current guidelines recommend that children ages 5 to 12 sleep for 10 to 11 hours and adolescents sleep for 9 to 10 hours.
3. Rethink beverages
"I often hear parents whose children are overweight say, 'but Johnny doesn't eat that much,'" notes Reginald Washington, M.D., co-chairman of the American Academy of Pediatrics National Task Force on Obesity. However, Johnny could be drinking on the pounds. Sugary beverages could easily add several hundred calories per day to your child's diet. And while eliminating soda from your grocery list is a terrific start, it may not be enough--experts also suggest you reduce the amount of 100 percent fruit juice your child drinks. It's a more nutritious choice, but it's still high in calories and sugar. The American Academy of Pediatrics recommends giving children 1 to 6 years old no more than 4 to 6 ounces of fruit juice a day and older children no more than 8 to 12 ounces a day. Have them eat whole fruits to meet their daily fruit intake and offer water, and, for children over age 2, low-fat milk instead.
4. Make healthy habits a family affair
Children really do learn by example--so if you're not eating healthfully and exercising, it'll be that much tougher to get your child to. Junior may even feel isolated and resentful if he's made to nosh on carrot sticks while Dad munches a bag of cheese puffs, Washington says. Try incorporating physical activity into family time, say, by taking a group walk after dinner. Find out which sports and games your child really likes and encourage them. Make healthier meals and snacks for the entire family and eat them together whenever possible, since research suggests that also lowers obesity risks.
For more information on keeping your child at a healthy weight, go to We Can!, a national program designed for families and communities to help children achieve a healthy weight.
This site is for your information only. For medical advice, consult a health professional.