Parents, think back to your childhood. More than likely there were no computers or video games at home. At that time, most kids spent their days riding bikes, climbing trees and playing tag. Your family probably sat down together to eat a home-cooked meal for dinner. Back then only 5 percent to 10 percent of America’s children were overweight. Oh, how times have changed!
Today, at least one in four American children is overweight. Unfortunately, 80 percent of these overweight children will become overweight adults. Obesity is the most prevalent nutritional disease of children and teens in the United States and affects more than 10 million children.
Childhood obesity is associated with several health consequences including high cholesterol, Type 2 diabetes, bone and joint disorders, asthma, sleep apnea, low exercise tolerance, increased viral infections and premature maturation. The most serious and prevalent consequences of childhood obesity are psychological: depression, low self-esteem and social discrimination.
The good news is that with a few healthy changes, weight loss during childhood can be maintained into adulthood. Parents can promote free play, physical activity and healthy eating habits to help children shed extra pounds. The best type of physical activity for a child is one he or she will most likely perform. There is usually not a need for a strenuous or rigid exercise program. A big difference can be made just by getting kids to move.
Parents can encourage children to play outside or engage in active play inside the home. Limiting access to TV, video games or the computer can be a big help in getting kids moving. These sedentary activities result in “couch potatoes” and often lead to excessive snacking. Think about how many times your kids have finished an entire bag of potato chips while watching a 30-minute TV show! Parents can also teach children that exercise can be fun. Kids don’t have to enroll in an aerobics class; they can ride bikes, jump rope, swim, play tag or get involved in a sport. Any kind of movement is better than none at all. Sitting burns 33 to 50 calories per hour, while throwing a frisbee burns only 177 to 259 calories per hour. Taking a leisurely family walk at 2 miles per hour burns 148 to 216 miles per hour. It is also important for parents to model physical activity; they don’t have to be supermodel thin to set healthy examples for their children. Scheduling family time to go for a walk together, playing catch or even working in the yard can help keep a family physically active.
Along with getting kids moving, it is important to encourage healthy eating habits. Discourage the consumption of high sugar beverages, and select healthy snacks such as fruits and vegetables. Children should always eat a healthy breakfast, and snacking should be discouraged after dinnertime. The Food Guide Pyramid is a good tool for determining healthy eating patterns. Parents and kids should realize that what we often put on our plates as a helping is not the same as a serving recommended by the Food Pyramid. A serving of meat, poultry or fish is 3 ounces, about the size of a deck of cards. Similarly, a 1 1/2-ounce serving of cheese is equal to three dominoes, and a half-cup serving of fruit, vegetables, rice or pasta is the size of half a baseball. Children should be taught that all foods are OK, but some are better for us than others. We should base our diets on these “grow tall” foods and have the others, like candy, only occasionally.
If you are concerned about your child’s weight, talk to your family physician, encourage physical activity and provide healthy foods that are easily accessible. If you need more information about the Food Guide Pyramid and healthy lifestyles, please contact the LSU AgCenter office in your parish or visit the Web site at www.lsuagcenter.com.