Children across the world are becoming overweight and it is of serious concern to medical professionals. Now in the United Kingdom, nearly a quarter of children starting school are classed as overweight. These children face years of health problems but it is a problem that can be sorted out if parents will recognize the fact that they have an overweight child. A fat child is not healthy, but unhealthy. We have to act now; gradual changes of habits are the key as well as being very sensitive to children’s feelings. Of course parents too need to lead by example.
Children on the whole will know that they are overweight and will feel sensitive about it. Talk about getting fitter, stronger and healthier with your child.Do not talk about losing weight or looking more attractive as this can cause problems in the future.
Help your child control their weight
Children are very sensitive and although some young boys may act tough they are very easily wounded and children’s confidence is very fragile. So you need to deal with the situation in a positive manner and lead by example. Never nag or tease them about their weight or they will just feel just awful. They do know they are overweight and do not need attention drawn to it. If you buy loads of sweets and treats they will eat them. Sugar creates imbalances in energy that can contribute to erratic behavior, hyperactivity and mood changes.
Tips for a healthier child:
• Teach your child about marketing of unhealthy fast food and factory-made food.
• Show them what happens to a baby tooth when it is left in a glass of cola over night.
• Look at labels with them: A fruit drink with only 6 percent fruit juice and 94 percent water and sugar is not a healthy fruit drink.
• If you cannot read the words on the label or do not know what they mean do you think they are good food?
• Teach children that fast food is only a weekly treat.
• Do not single out the child make the whole family healthy.
• Lead by example: Let your child see you enjoying fruit and vegetables.
• Do not push children to eat more food when they feel full.
• Do not use food as a reward or to comfort. Teach your child that food is what his/her body needs to run on for fuel and to make new parts like bones and muscle.
• Eat meals together as a family and discuss each other’s day. Get into a habit of sharing problems.
• Parents who over-feed young children can lead them to weight problems in later life
• Young babies should be introduced to pureed vegetables and fruit when the doctor advises they are ready to be weaned.
• Try making your children a healthy, brightly colored fruit salad ready for them to eat when they return home from school.
• Teach your child that a colorful plate of food is a healthy plate of food.
• Treats are for holidays and special occasions. Have treats to look forward to such as Friday croissants for the family who eat healthy cereals during weekdays.
• All changes should be made gradually and after full discussion with your child.
• Stop offering sweetened beverages, except on special days. Help your child to find sources of comfort, pleasure and fun other than food. Hobbies, sports and clubs can relieve boredom.
• Limit television viewing. For the average child, watching television to a maximum of 2 hours per day of screen time is recommended.
• Teach your child to "Just say no!" to excess food and junk food. Praise him or her when they resist temptation.
• All eating at home needs to occur at the table even snacking. No nibbling in front of the television, no box of cookies in the bedroom, no dish of ice cream at the computer.
• If you buy lots of treats and your child eats them then you are part of the problem.
• Make time to cook with your children so they can learn how to make real food. Make eating meals a happy family occasional as a family.
Get active together
It will be no good asking your child, “Why don’t you switch off the video and go and play some tennis?” But you could say, “Let’s go to the park together”. Most overweight children do not need to diet they just need you to help them make gradual changes to their eating habits; and as they grow taller and take exercise they will lose the weight as they grow in height. Taking exercise and making exercise fun is the key to good health. Children should be encouraged to have one hour of exercise or outdoor play per day.
E-mail me for Get Your Kids Active fact sheet: [email protected].
Healthy Recipe
Breakfast Raspberry & Oat Smoothie
Ingredients: 1 small pot of plain yogurt, 1 tbsp. of oatmeal, 1 tbsp. of raspberries (or your favorite berries), 1 banana and half a cup of whole milk.
Method: Place all the ingredients in a bowl and blend with your blender. This recipe is thick and creamy and is best enjoyed with a spoon. Little ones love it!
Ask Alva
I am not sure if I am over weight; can you please tell me how to work out my BMI? — Fatma
To work out your BMI: Divide your weight in kilograms (kg) by your height in meters (m). Then divide the answer by your height again, to get your BMI.
For example: If you weigh 70kg and you're 1.75m tall: divide 70 by 1.75. The answer is 40. Then divide 40 by 1.75. The answer is 22.9. This is your BMI. You can use the free BMI calculator at ardenhealth.com.
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
— Alva
