By April Reese
University of Georgia
Getting enough to eat isn’t a problem for most children in the
United States. Eating the right foods and being active enough to
stay healthy, though, is a growing concern.
The 1999-2000 National Health and Nutrition Examination Survey
reported that 15 percent of American children 6 to 19 years old
are overweight. This triples the percentage of a similar survey
in 1970.
Diabetes risk high
“Overweight children are at a high risk for developing Type 2
diabetes, high blood pressure, high blood cholesterol and can
exhibit early signs of heart disease,” said Kelly Cordray, an
extension nutrition specialist with the University of Georgia
College of Family and Consumer Sciences.
You can tell if children (or adults) are overweight or at
risk of becoming overweight by their body mass index.
“For children, a health professional like a physician or
school
nurse would measure a child’s height and weight and determine
their BMI,” Cordray said. Comparing that to BMI charts will show
whether the child is overweight or at risk of becoming
overweight.
It’s important to focus on weight loss the right way, Cordray
said, by adopting healthy eating habits and encouraging physical
activity.
“For children, it’s important to slowly ease into a healthy
weight while growing taller,” she said.
A family problem
“Weight control is a family problem that requires a family
solution,” she said. “Changes in eating habits and physical
activity should be adopted by the whole family.”
Children learn behaviors from their parents, she said. And
parents can set a good example for them by eating right and being
active themselves. She suggests some keys to eating right.
* Eat together as a family often, so everyone learns healthy
eating habits.
* Keep nutritious foods and snacks in the kitchen.
* Let your children help plan meals, shop for groceries and
prepare meals and snacks.
* Let the Food Guide Pyramid be a guide, making sure meals are
balanced with foods from all five food groups.
* Focus on whole grains, vegetables, fruits and low-fat dairy
foods.
* Choose beans, fish, poultry and lean meats.
* Limit high-calorie foods, such as cookies, candy, chips and
soft drinks.
* Plan daily snacks like fruit or yogurt, cereal and milk or
crackers.
“It’s important to not have battles with children over
meals,” she said. “Mealtime should be a pleasant time for
everyone to
look forward to. Parents should provide a variety of nutritious
foods in moderate portions, serving small portions of less-liked
foods.”
Be careful not to overrestrict foods. “Forbidden foods may
become
more desirable for children,” she said. “Other key points to
remember are to not use food as a reward and be careful where
children eat. They should eat at the table, not in front of the
TV.”
Poor eating habits probably aren’t the only reason more
children
are overweight. Rather than exercising, many children are busy
playing video games, watching television and using the
computer.
Physical activity a necessity
Children need at least one hour of physical activity a day,
Cordray said. Active play and sports are good. But chores and
exercise count, too.
“Help an overweight child find activities they enjoy that
aren’t too difficult or embarrassing,” she said. “Explore sports
that
develop confidence and skill, such as tennis, swimming, soccer
and softball.”
Active hobbies can be a good source of exercise. Gardening,
bicycling, dancing, roller skating and hiking are all
effective.
Cordray suggests limiting the time children spend watching TV
or
surfing the Internet. She recommends parents get involved in the
play.
“Many parents are fearful to allow their children to play
outside
in the neighborhood,” she said. “But if parents get involved in
the activity or are at least present, the environments will be
much safer.”
