According to the U.S. Centers for Disease Control (CDC), obesity in children has more than tripled since 1980. Many parents are wondering whether they should put their overweight child on a diet. Most experts agree that children can achieve and maintain their healthiest weight by eating appropriate amounts of high-quality, fresh food and participating in daily play activities. To help parents raise a normal weight child, experts recommend the following guidelines:
1. Intermittent healthy snacks-
If a child feels hungry and doesn't have a healthy snack between meals, this can increase the appetite and slow the metabolism. Children going through a growth spurt and insulin-dependent children are especially vulnerable. A very hungry child will overeat at mealtime and crave sweets and high-fat foods. This can be prevented by intermittently snacking on high-quality foods including fresh vegetables, fruits, nuts and whole grains. Some high-quality snacks to give between meals include low-fat yogurt with fresh fruit or vegetables, a small bowl of whole grain, low-sugar cereal with nonfat milk, a slice of whole grain bread with peanut butter, and a handful of dried fruit and nuts.
2. Eat balanced, healthy meals at home-
Studies show that children and adults who dine out more than four times weekly eat more starch, sugar, and fat and less fruits and vegetables than those who eat at home. They also have higher blood pressure and lower levels of "good" HDL cholesterol, which are known risk factors for heart disease and stroke. Studies also reveal that children who frequently eat out drink more sodas and are more sedentary than children who eat out less often. Parents should prepare balanced, healthful meals at home and make healthy meal choices when eating out.
3. Daily play activities-
Children need to be encouraged to participate in at least a half an hour of play activities after school. Children with no supervision after school can participate in an after-school physical activity program. Parents should organize family activities on the weekends such as hiking, swimming, ball-playing, and bicycling.
REFERENCES:
1. Antonello J. Naturally Thin Kids: How to Protect Your Kids from Obesity and Eating Disorders for Life. Heartland Book Company, 2006.
Posted by Elaine Gavalas on October 29, 2006 03:21 PM
