More and more children are overweight and obese these days. 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.
The reasons are obvious – kids today eat more than kids did a generation ago and they have a more sedentary lifestyle too. Dr. Rosemary Stanton, author of A Matter of Fat: Understanding and Overcoming Obesity in Kids [UNSW Press, 2004] says children are consuming more kilojoules. She says snack foods are no longer seen as treats. “We are making junk food normal. If kids don’t have it they feel abnormal. Obviously that needs to change,” she says.
And it’s primarily up to parents to make that change. Here are some simple, fun and practical strategies to keep children healthy and fit.
Healthy Food for Kids
Serve children plenty of grains, fruits and vegetables and include these foods in their school lunchboxes. Grains are rich in complex carbohydrates which provide energy while fruits and vegetables are great sources of minerals, vitamins and phytochemicals. Kids often have a dislike for greens. So encourage fruit and vegetable intake by making them more tasty or serving them in creative ways. Parents should also offer lots of milk and plain water for kids.
Snacks as Treats Only
Junk food, fast food and sugary snacks should be served as special treats only, not daily food. Resist the temptation to buy hamburgers, chips and fried chicken for children on a regular basis. Tell them they can have these on special occasions such as birthdays. Substitute sugary soft drinks with healthy fruit juices. Buy as little junk food as possible and when it runs out, don’t rush to have them replaced.
More Physical Playtime
Kids love to play. So encourage that. There are so many sports to choose from – swimming, basketball, football, baseball, soccer, tennis, etc. Let the child choose a sport that he really likes to keep him busy with that activity. Sports aside, there are many other physical activities kids can enjoy. The neighborhood playground, the beach or even the backyard are great places for kids to play tag or just run around and have fun. Many residential areas also have bicycle parks or trails for riders to ride safely. Make use of these. Parents should join in too. Kids love it when their parents are part of their activities!
Less Sedentary Time
Yes, kids do need quiet time for homework, learning and reading. However, when kids are physically inactive, they are also busy watching TV, playing digital or video games and surfing the Internet. Try limiting these activities to two hours per day. Too much TV is bad for kids. In fact, the American Academy of Pediatrics discourages TV viewing for children aged two and below. Do other indoor activities instead. Younger kids can play with their stuffed animals or listen to stories read by Mum, Dad or an older sibling. Older children can stay busy by helping out with simple house chores.
Setting a Good Example
Children imitate their parents. So it’s important to lead by example. Children with parents who are physically active or play sports and who have good, healthy eating habits often will have the same good habits. It’s hard to encourage kids to eat healthily if one or both parents pile up on unhealthy food choices all the time! It’s the same with being physically active. Kids are not likely to rush out to play sports if their parents spend a lot of free time in front of the TV.
Healthy kids are happy kids. So be sure to institute good eating habits in children and encourage them to be physically active when they are still very young. After all, it is considerably easier to manage weight problems in a preschooler than in an adolescent.
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