New York parents often wonder if their children weighs too much, too little, or are just right. When you have proper insight, you can judge where your child stands and what action, if any, he needs to take to stay at a healthy number.
“For kids in general, we use body mass index to measure where they fall in the healthy weight range,” said Despina Hyde, dietician and diabetes educator with the New York University Langone Weight Management Program.
Acting appropriately when tackling body image and weight issues with your child can make a difference.
“Especially for children who are still growing and developing, it is important that parents understand that the goal is not necessarily to lose weight, but to slow down the rate of weight gain and still allow normal growth and development,” said Hyde.
It is not usually recommended to put kids on a weight-loss diet.
“It is important to encourage plenty of fruits, vegetables, and whole grains, to drink lots of water and not caloric beverages, and to reinforce reasonably sized portions,” said Hyde.
The American Heart Association suggests aiming for four to five servings each of fruits and vegetables daily if you consume a 2,000-calorie diet (vegetable or 100-percent fruit juice counts!). The American Heart Association names brown rice, whole-grain cereal, whole-wheat bread, and rye bread as foods with whole grains that are good for you because they are low in saturated fat and cholesterol, but rich in fiber. Chicken and fish are encouraged over red meats because they are lower in saturated fat and cholesterol.
Healthcare professionals find that kids are eating more than they used to in past years, which means it is even more important that parents take a stand.
“You can cut out or reduce calorie-rich treats like high-fat, high-sugar treats or salty snacks in your house, and have fresh fruit and vegetables that are kid-friendly, like grapes, carrots, apples, and bananas around your household instead,” said Hyde.
Parents can use canola, corn or safflower oil as their main kitchen fat.
Also, make sure that dessert is in the evening, rather than all day long.
“Kids need to understand that ice cream is a treat, and not something that should be a normal part of the diet everyday,” said Hyde.
Obesity is not just a health problem, but a psycho-social risk as well.
“Obese children are a target of social discrimination, which can put psychological stress on kids and affect their self-esteem, academic performance, and social life,” said Hyde. These children and adolescents typically carry that on with them into their adulthood, which is dangerous. “Obesity is a predictor for cardiovascular risk, type 2 diabetes, high blood pressure, and abnormal glucose tolerance, so if these issues are treated or prevented in childhood, it will lead your child to live a healthier life overall as adults and prevent the development of some of these diseases.”
Keeping your child at a healthy weight comes down to common-sense math — and limiting screen time.
“You want to make sure your kid is getting adequate nutrition by balancing those calories with the calories he is expending, which means increasing physical activity and limiting screen time,” said Hyde. “The American Academy of Pediatrics does not recommend television viewing for children below age 2, and it is recommended that it is less than two hours a day, which includes video games, television, and internet.”
Find healthy alternatives to screen time and make having an active lifestyle a family affair.
“You want to try to encourage your child to do more active activities, which will help him in turn expend more calories because what is happening now is that kids are taking in way more calories than they used to, and using less because they are sedentary,” said Hyde.
And keep in mind that kids like to imitate adults, so be a good role model.
“Develop an overall healthy relationship with food, which sets the stage for years to come,” said Hyde. Paying attention to the food labels and asking your doctor for guidance on how to interpret them can also be helpful.
Let your child know that positive lifestyle choices, as well as an annual physical, are important to your family — and to his health. If you are having trouble coming up with practical ideas to make a change, consider consulting with a pediatrician or dietician who can offer some expert guidance as to an approach that will work well for your family.
Jamie Lober, author of “Pink Power” (www.getpinkpower.com), is dedicated to providing information on women’s and pediatric health topics. She can be reached at jamie@getpinkpower.com.
© 2013 Jamie Lober
