This week's Weight Loss Wednesday post is a feature article that I wrote for the Genesee Valley Parent Magazine. Though this is aimed at helping our children to avoid habits that will lead to obesity and its complications years down the road, these tips really apply to family members of all ages.
Fighting Childhood &Tot Obesity: How to Make Healthy Choices
By Sinea Pies
July 2011 GVParent Magazine
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| www.alldaynatural.com |
Obesity in young children is becoming an ever-increasing concern amongst parents, educators and the medical community.
The definition of “obesity”, as stated by the Centers for Disease Control and Prevention, is: “Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.”
So many of us have struggled with the “battle of the bulge”. Being overweight is physically uncomfortable, restricts movement and requires more energy to get around. While others are active and enjoy being on the move, the excessively overweight person may be physically challenged by the simplest activities, such as taking a walk. Being overweight can also rob a person of self-esteem. Additionally, the health-related issues that obesity bring are serious business: diabetes, heart disease, high blood pressure, some cancers, arthritic ailments, and even premature death are some of the hazards of carrying an extra load.
We love our children so much. The last thing we want is for them to struggle with any of these problems. But the statistics don’t lie. Today, one in three children is considered to be obese. According to the World Health Organization, obesity in children ages 2 to 5 and at 12 to 15 years of age has doubled since the early 1980’s. Youngsters in-between, ages 6 to 11, have reached the more frightening level of triple the numbers of their predecessors just three decades before.
Why the change?
Lifestyle. With each decade our culture has become more sedentary. We move less and eat more. Portions of food have grown from ½ cup of this and 4 oz of that to huge helpings, “super-sized”, and a dessert with every meal! (Yes, a thick chocolate shake with lunch is a dessert!) Soda pop is packed with pure sugar. Chips and other snack foods contain empty calories. Fast-food meals tend to be over-laden with fat. What we have come to accept as the norm, and even necessary, is doing our kids harm.
So, what can we do about it?
We must change our ways. Children learn by example. Little ones eat what they are given. Serve a healthy, balanced meal to them, and that’s what they’ll eat. Buy them a Happy Meal® every day and that will be what they want. That is not to condemn the occasional McDonalds treat. But so often it has become our default plan. No time? Go to the drive-up. Scheduled too tight? Order a pizza.
A healthy lifestyle takes planning. Practice it long enough, and it can become a way of life. It is important as parents that we begin to eat this way ourselves. If the whole family buys into balanced nutrition, it will be so much easier to enforce with our children.
Is my child overweight?
The answer is best determined by BMI (Body Mass Index). While not a perfect method of determining obesity, it is a more accurate measurement than looking at weight alone. The BMI takes into consideration weight, height and, with children, gender and age.
The ranges for children are as follows:
- Underweight Child: BMI is below 5 percent
- Normal Weight Child: BMI falls in the range of 5th and 85th percentile
- Overweight Child: BMI is from 85th to 95th percentile
- Obese Child: BMI exceeds 95th percentile
The hard way is to take the child’s weight and divide by their height squared and then multiply that answer by the conversion factor of 703. An easier way is to go online to a BMI calculator2. and plug in the numbers.
First Lady Michelle Obama has taken her concern about the crisis of child obesity to the next level by forming a task force called Let’s Move. The goal of this initiative is to educate and encourage the community to teach children at the youngest ages to make good food choices so that they will enjoy a healthy future.
"In the end, as First Lady, this isn’t just a policy issue for me.” said Mrs. Obama. “This is a passion. This is my mission. I am determined to work with folks across this country to change the way a generation of kids thinks about food and nutrition."3.
The Cure: first, downsize
Portions in today’s American culture are out of control. Reduce your family’s serving sizes. If you read the nutritional information on many canned and boxed foods, you may be surprised to see that ½ cup is often considered to be one portion.
Depending on your family’s eating habits, you may want to first cut portions that you have been accustomed to in half. When you dish up your food, can you see some of the plate or is it piled up and overflowing? If that is the case, make it your goal to have no two foods on your plate touching each other.
Are snacks a multiple-event during the day? How about reducing them to one or two times a day and choosing fresh fruits or a piece of cheese instead of processed cookies and crackers?
Next, Substitute!
Out with the bad, in with the good. Start by replacing sugary, white flour based foods with fresh fruit and high-fiber whole grains. Limit fat-rich sauces to rare occasions instead of daily occurrences. It is best not to revamp everything overnight but don’t lose sight of the goal: reducing low-nutrition food items (junk food) and replacing them with healthy choices: fruits, vegetables, low-fat dairy, nuts, whole grains, lean meats.
Plan Ahead
Good eating habits require planning. Make a grocery list with a weekly menu in mind. Consider school and work lunches right along with main meals. Breakfast is very important. Quick breakfast items should no longer be welcome in your home. Unsweetened oatmeal with fruit, eggs, yogurt or whole grain toast make much better choices. A piece of fruit with cheese on the side can be a quick breakfast, if you find that you’re running late.
Make Food Fun!
Don’t just plan, get creative. This is where the changes can be fun. Many people “eat with their eyes”. The cooking magazines that we love to read make the dishes look so beautiful. Children are no different in how they enjoy food. Set up their plates with visual kid-appeal. Make a funny face using sliced apples or orange sections for the smile. Round grapes or strawberry slices for eyes and a nose. Carrot curly-cues for hair. Use your imagination! Disney’s Family Fun4. website has a host of kid-friendly food suggestions such as Cucumber Race Cars with Radish Drivers, Bagel Critters and Banana Octopuses! Your little ones will look forward to every meal.
Get on the Move!
Good eating habits work all the better along with an increase in exercise. Take a family walk after dinner. Get out in the fresh air and walk, talk and enjoy the scenery. Encourage even your very little ones to be active with you. Work together in the garden. Join your children in playing outside with the dog. Everyone should sit less, move more!
Don't Panic
Methodically move toward a healthier goal knowing that big changes are best done in small increments. Life was made to enjoy. Feast only on special occasions, employing wise food choices for your daily routine. Live long and prosper!
Genesee Valley Parent Magazine. Her work can also be found on HubPages, Ehow and her website Ducks ‘n a Row. www.ducksnarow.com
Online Resources:
1. Centers for Disease Control and Prevention
2. Kids Health BMI Calculator
3. Let’s Move
4. Disney Family Fun
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Great informative post!
ReplyDeleteThanks for participating in the Alexa hop at MoneySavvyMichelle.com. I hope you saw my followup to your question. =) I also left you a review while I was here. Have a great week!