There are steps you can take to help an overweight
child achieve a healthy weight. Many of these approaches will also benefit
normal-weight children:
child achieve a healthy weight. Many of these approaches will also benefit
normal-weight children:
Begin
in Infancy
in Infancy
Breastfeed
if you can. Research suggests breastfeeding may lead to a reduced risk of the
child becoming overweight later. Not only do compounds in breast milk help
regulate appetite and body fat, but breastfed babies may also be more likely to
take in only as much as they need.
if you can. Research suggests breastfeeding may lead to a reduced risk of the
child becoming overweight later. Not only do compounds in breast milk help
regulate appetite and body fat, but breastfed babies may also be more likely to
take in only as much as they need.
If you bottle-feed, resist the urge to encourage
your baby to always finish that last ounce – whether it’s formula or expressed
breast milk – if he’s signalled he’s full. And don’t automatically pop a bottle
in his mouth every time he cries. Your child may just want a clean diaper, or a
nap, or just your attention.
When your baby moves on to solid food, try to keep
in mind that solids are mostly for practice at this stage. The bulk of your
baby’s nutrition will still come from breast milk or formula until her first
birthday. There’s no need to push your baby to finish off jar after jar of food
at every sitting; continue to follow her cues that she’s had enough.
in mind that solids are mostly for practice at this stage. The bulk of your
baby’s nutrition will still come from breast milk or formula until her first
birthday. There’s no need to push your baby to finish off jar after jar of food
at every sitting; continue to follow her cues that she’s had enough.
Some new moms worry their chubby baby may be at
risk for obesity later. While some studies have found a link between heavy
babies and childhood obesity, moms should not count or cut calories in the
first year, and should just concentrate on helping their babies to grow.
risk for obesity later. While some studies have found a link between heavy
babies and childhood obesity, moms should not count or cut calories in the
first year, and should just concentrate on helping their babies to grow.
Focus on healthful foods
From the beginning, focus on building a solid
nutritional base and a palate of healthy foods. Encourage kids to eat five
fruits and vegetable servings per day, focusing on whole grains, including lean
meats and low-fat or fat-free dairy products. High-calorie treats should be
avoided, especially in very young kids. Avoid soda and limit your kid’s juice
intake, as both are essentially empty calories and may make them too full to
want to eat healthier foods. A better choice would be an actual piece of fruit,
which contains satiating fibre and cancer-fighting antioxidants. Talk
early and often with your kids about why healthy food is good for your body,
and don’t use food as a reward or punishment.
nutritional base and a palate of healthy foods. Encourage kids to eat five
fruits and vegetable servings per day, focusing on whole grains, including lean
meats and low-fat or fat-free dairy products. High-calorie treats should be
avoided, especially in very young kids. Avoid soda and limit your kid’s juice
intake, as both are essentially empty calories and may make them too full to
want to eat healthier foods. A better choice would be an actual piece of fruit,
which contains satiating fibre and cancer-fighting antioxidants. Talk
early and often with your kids about why healthy food is good for your body,
and don’t use food as a reward or punishment.
Watch portion size
Many parents are unclear about exactly how big a
serving size is. Good news: you don’t need to buy a scale — simply use your
child’s hand as a guide. A kid-size portion of meat is about the size of his
palm. For carbs, fruits and veggies, the serving size is equal to the size of
his fist. A snack should be about a handful, and a serving of cheese is about
the size of his thumb.
serving size is. Good news: you don’t need to buy a scale — simply use your
child’s hand as a guide. A kid-size portion of meat is about the size of his
palm. For carbs, fruits and veggies, the serving size is equal to the size of
his fist. A snack should be about a handful, and a serving of cheese is about
the size of his thumb.
Cook meals at home
Cooking can be a powerful tool for weight loss and
healthy weight maintenance. It allows you to choose whole ingredients and
control portion sizes. Get your kids involved — they’re more likely to eat
healthy foods if they’ve had a hand in creating them. Page through a cooking magazine
together or sort through recipes online and ask them which dishes look
interesting, then go grocery shopping together and pick out nutritious,
lower-fat and calorie ingredients, like part-skim mozzarella instead of
full-fat for veggie lasagna, or applesauce instead of oil for brownies. Pack
school lunches together or plant a family garden — try anything that involves
them and allows them to make decisions in a fun way. Research has also shown
preschoolers who sit down to regular family meals have a lower risk for
obesity.
healthy weight maintenance. It allows you to choose whole ingredients and
control portion sizes. Get your kids involved — they’re more likely to eat
healthy foods if they’ve had a hand in creating them. Page through a cooking magazine
together or sort through recipes online and ask them which dishes look
interesting, then go grocery shopping together and pick out nutritious,
lower-fat and calorie ingredients, like part-skim mozzarella instead of
full-fat for veggie lasagna, or applesauce instead of oil for brownies. Pack
school lunches together or plant a family garden — try anything that involves
them and allows them to make decisions in a fun way. Research has also shown
preschoolers who sit down to regular family meals have a lower risk for
obesity.
Forget the clean plate club
If your kid is pushing food around their plate,
that’s a sign they might be full. Dealing with a picky eater, who just doesn’t
do veggies? Although it’s fine to insist that they try just one bite of everything,
don’t press them to gag down foods they truly don’t like, even in the name of
healthy eating. One trick that really works: put out veggies first, when kids
are hungriest and most likely to eat them.
that’s a sign they might be full. Dealing with a picky eater, who just doesn’t
do veggies? Although it’s fine to insist that they try just one bite of everything,
don’t press them to gag down foods they truly don’t like, even in the name of
healthy eating. One trick that really works: put out veggies first, when kids
are hungriest and most likely to eat them.
Avoid focusing on cutting calories
Children need extra nutrients to fuel their growth.
Rather than obsess over calorie cutting, focus on balancing diet with physical
activity, managing portion sizes, and incorporating lots of high-nutrient foods
that are naturally lower in calories, like fruits, vegetables and low-fat or
non-fat dairy. The exception: If your child is clinically obese, the doctor may
feel the need to prescribe a stricter calorie-controlled program.
Rather than obsess over calorie cutting, focus on balancing diet with physical
activity, managing portion sizes, and incorporating lots of high-nutrient foods
that are naturally lower in calories, like fruits, vegetables and low-fat or
non-fat dairy. The exception: If your child is clinically obese, the doctor may
feel the need to prescribe a stricter calorie-controlled program.
Encourage physical activity
Get your kids moving! This can start in infancy:
Your baby needn’t be confined to the crib. Let her explore in a safe
environment, which will aid in muscle development. Head outside with toddlers
as often as possible instead of plunking down in front of the television. Most
experts say that children under the age of two should have no screen time at
all; human interaction and physical activity are preferred at this stage.
However, we all know moms need an electronic babysitter now and then, so
Parenting’s stance is not to beat yourself up if you must pop in a DVD to take
a shower or wrestle up a family dinner. Just be judicious about how often you
rely on it.
Your baby needn’t be confined to the crib. Let her explore in a safe
environment, which will aid in muscle development. Head outside with toddlers
as often as possible instead of plunking down in front of the television. Most
experts say that children under the age of two should have no screen time at
all; human interaction and physical activity are preferred at this stage.
However, we all know moms need an electronic babysitter now and then, so
Parenting’s stance is not to beat yourself up if you must pop in a DVD to take
a shower or wrestle up a family dinner. Just be judicious about how often you
rely on it.
As they grow older, continue to monitor your
children’s TV and computer time; kids over age two should be limited to two
hours of TV/computer time per day and should be getting one hour or more of
physical activity per day. Active children are more likely to become fit
adults, so encourage them to join sports teams or play tag in the back yard.
Physical activity not only burns calories but builds strong bones and muscles
and helps children sleep well at night and stay alert during the day. One way
to make physical activity seem more appealing is to identify activities your
child truly enjoys: nature lovers can take family walks; kids who like to climb
can be treated to a post-dinner trip to the neighbourhood jungle gym.
children’s TV and computer time; kids over age two should be limited to two
hours of TV/computer time per day and should be getting one hour or more of
physical activity per day. Active children are more likely to become fit
adults, so encourage them to join sports teams or play tag in the back yard.
Physical activity not only burns calories but builds strong bones and muscles
and helps children sleep well at night and stay alert during the day. One way
to make physical activity seem more appealing is to identify activities your
child truly enjoys: nature lovers can take family walks; kids who like to climb
can be treated to a post-dinner trip to the neighbourhood jungle gym.
Involve the entire family
Rather than single out one child, talk to the
entire family about the importance of a healthy diet for everyone.
This will help prevent the overweight child from feeling guilty, chastised or
embarrassed. Always avoid making disparaging comments; an intense focus on your
child’s weight and eating behaviours can backfire, which can pave the way to an
eating disorder where a child may either end up eating even more or drastically
cutting back in an unhealthy way.
entire family about the importance of a healthy diet for everyone.
This will help prevent the overweight child from feeling guilty, chastised or
embarrassed. Always avoid making disparaging comments; an intense focus on your
child’s weight and eating behaviours can backfire, which can pave the way to an
eating disorder where a child may either end up eating even more or drastically
cutting back in an unhealthy way.
Be a role model
Set a good example by making it a point to
incorporate healthy foods and exercise in your own lifestyle.
incorporate healthy foods and exercise in your own lifestyle.
Schedule yearly well-child visits
Take your child to the doctor for annual well-child
checkups so her height, weight and BMI can be tracked. Increases in your
child’s BMI or in his or her percentile rank over one year, especially if your
child is older than age 4, may signal that your child is at risk of becoming
overweight.
checkups so her height, weight and BMI can be tracked. Increases in your
child’s BMI or in his or her percentile rank over one year, especially if your
child is older than age 4, may signal that your child is at risk of becoming
overweight.
Relax
Many overweight children simply grow into their extra weight as they grow
taller. Even if that’s not the case with your child, remember that what’s
important is that you’ve noticed the problem and are taking steps to address
it.
Many overweight children simply grow into their extra weight as they grow
taller. Even if that’s not the case with your child, remember that what’s
important is that you’ve noticed the problem and are taking steps to address
it.
(Eissa,
2004).
2004).
Reference
Eissa, M. A. (2004). “Evaluation and Management of Obesity in
Children and Adolescents.” Journal of Pediatric Health Care 18(March
2004): 35–38.
Children and Adolescents.” Journal of Pediatric Health Care 18(March
2004): 35–38.
