By J.S. Henderson, M.D.
We have addressed the issue of the epidemic of overweight children in the past. It is such a critical issue that we felt this update would be appropriate with the holiday season approaching. Weight gain is a year round problem, but much of the excess weight gained by American adults and children occurs between Halloween and New Years Day.
It is hoped that this information will help our readers with overweight children avoid a worsening of the problem over this coming holiday season and begin the process of making better eating and exercise habits a permanent change.
How do I know if my child is overweight?
Your health care provider may use a chart to find out if your child might be overweight. Your child is overweight if he or she is heavier than 85 percent of other children who are the same age and height. If your child has bigger bones, he or she may weigh more because of that, not because of too much fat.
What can I do to keep my child from being overweight?
Weight problems can be very hard to fix, so its important to prevent the problem from happening in the first place. Here are some tips to help you keep your child at a healthy weight:
· Dont make your child eat when he or she isnt hungryits OK if not every drink or every meal gets finished.
· Dont use food to comfort or to reward.
· Dont offer dessert as a reward for finishing a meal. Doing this teaches your child to value sweets more than other foods.
· Offer your child a healthy diet. No more than 30 percent of all the calories your child eats should be fat calories. Ask your health care provider or a dietitian to teach you about the right kinds of food to feed your child. Your child needs to get lots of fiber from fruits, vegetables and grains.
· Dont eat at fast-food restaurants more than once a week.
· Limit how much TV your child watches. Try to get your child to do something active instead, like riding a bicycle or playing ball.
· Spend time being active with your childgo on family walks and play outdoor games together whenever you can.
· Teach your child good eating and exercise habits now to help him or her have a healthy life.
How can I give my child better eating habits?
Most of what your child eats depends on what you bring home from the grocery store. Try not to buy foods that are pre-packaged, sugary or high in fat. Instead, buy foods that are low in fat and high in fiber. After your child is 2 years old, skim milk can safely replace whole milk. Make sure all meals and snacks are eaten at the table, and not in front of the TV. Get the whole family to start eating a healthier diet, so your child wont feel alone. Also try to limit eating out particularly at fast food restaurants.
How can I help my child get more physical activity?
One of the best things you can do for your child is to limit TV and computer game time. Instead, suggest playing tag, having foot races, skating and playing other active games. Encourage your child to join school and community sports teams. Take the whole family on walks and bike rides and to ball games.
J. S. Henderson, M.D.
Center for Family and Preventive Medicine
Affiliate of San Jacinto Methodist Hospital
14626 FM 2100, Ste. C
Crosby, Texas 77532
By J.S. Henderson, M.D.