There are more overweight kids these days than there were a generation ago. Data from the National Health and Nutrition Examination Surveys (NHANES) carried out from 1976 to 1980 and from 2003 to 2006 show that childhood obesity has increased from 5% to 12.4% for children between two and five and 6.5% to 17% for those between six and 11 years old.
It’s definitely a worrisome trend. Here are some strategies parents can use to achieve and maintain healthy weight for kids.
Healthy Diet for Kids
Limit processed foods high in fats, sugar and salt. Intstead, opt for high-fiber and low-fat foods. Wholegrains, cereals, low-fat dairy products, lean meat, fish, fruits and vegetables are good choices. Fruits and vegetables are aslo packed with vitamins, minerals and phytochemicals essential for their growth and to boost their immune system. Try to serve healthy foods in creative ways to encourage kids to eat them more.
Parents should also take note of the following when serving children food:
- Don’t force children to eat when they are not hungry. They will eventually ask for food when they get hungry.
- Don’t use food as a reward. Use other options such as a hug, encouraging words or a visit to the park.
- Don’t make fast food as the family’s staple diet. Limit fast food to once a week.
- Don’t let children watch TV while eating.
- Serve snacks and candy as treats only. Put treats in closed containers on a high shelf, not at eye level.
Regular Exercise for Kids
Encourage children to be active. Riding bicycles, swimming, playing tag or jumping on the trampoline are fun and help kids to keep fit. Older school-going children should be encouraged to take part in sports at school. However, kids are unlikely to exercise on their own. So it’s parents’ duty to spend play time with kids. This means organising trips to the beach or park and driving the kids to their sports centers.
Even if kids are not keen on sports, they can still stay active by helping with simple housechores such as walking to the shop to buy milk, washing the car, raking leaves, watering plants and walking the dog. Walking to school instead of being driven there is a good form of exercise too.
Also, don’t let bad weather hamper the kids from being active. Kids can have winter fitness fun at home or head for the local indoor swimming pool to cool off on hot summer days.
Limiting TV Time
The American Academy of Pediatrics discourages TV viewing for kids aged two and below. For older kids, screen time including watching TV and playing computer or video games should be limited to two hours a day. Once a program is over, turn the TV off. Also, try having a TV-free day once or twice a month.
Parents as Role Models
Parents should always practice what they preach. When they eat healthily and exercise regularly, their children are likely to follow the healthy examples. It’s the same with TV viewing. If the parents are couch potatoes, it will be hard to get the kids off the couch! Lead by example and the whole family will enjoy the benefits of healthy eating and being active.
A healthy home is one of the best gifts that parents can give their children. Encourage kids to eat healthily, exercise regularly and limit TV time. In addition, parents should motivate and set good examples for their kids too. Read also Helping Overweight Kids for tips to help kids deal with childhood obesity.
References:
Dr. Patricia McVeagh and Eve Reed. Kids Food Health. Sydney: Finch Publishing, 2001.
Karen Miller-Kovach. Weight Watchers: Healthy Parent Healthy Child. New South Wales: Allen & Unwin, 2006.
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