Last year, in an effort to educate the public and raise awareness of the growing epidemic of childhood obesity, President Barack Obama declared September as National Childhood Obesity Awareness Month.
In addition, First Lady Michelle Obama?s ?Let?s Move!? initiative, the Healthy, Hunger-Free Kids Act and the new Department of Agriculture MyPlate nutrition guide encourage healthier, balanced meals at school and at home.
The goal? Stop children from being overweight or obese ? which affects one-third of American children ? within this generation.
These programs are just a few ways to learn about making healthy food choices and including exercise as part of a daily routine for optimum health and well-being. However, the best way your child can develop healthy eating habits and a daily fitness routine is from you.
What exactly is obesity?
As a general rule, a child is not considered obese unless he weighs at least 10% higher than the recommended weight for his height and body type. Obesity commonly begins at the age of five or during the teen years. If a child is obese between the ages of 10 and 13, he or she has an 80% chance of becoming an obese adult, according to the American Academy of Child & Adolescent Psychiatry (AACAP)..
Another way to determine if your child is obese is by determining her Body Mass Index (BMI). BMI is determined from your child?s weight and height. The Centers for Disease Control (CDC) and the American Academy of Pediatrics (AAP) recommend using BMI for children as early as the age of two. Your healthcare provider may need to perform additional tests to confirm this diagnosis.
It?s a family affair
There are many reasons for being obese, other than the obvious poor eating habits and/or consuming more calories than the body burns up. For example, if one parent is obese, their child runs a 50% risk of being obese ? 80% if both parents are obese, according to AACAP.
Other than family history, obesity is also associated with certain medical conditions and prescriptions, stressful, life-changing events (divorce, moves, deaths, etc.), low self-esteem and depression.
It?s not just for grown-ups, anymore
Even as a young child, consuming extra calories add up to extra pounds, which, in turn, can contribute to childhood obesity. The Centers for Disease Control and Prevention report the following symptoms and diseases that an obese child may acquire that are typically associated with adults:
- Type 2 Diabetes
- High blood pressure
- Heart disease
- Sleep disorders
- Asthma
What?s more, the emotional and psychological effects from being obese can be exacerbated by relentless bullying and teasing from schoolmates, family members and the community, according to the AACAP. As a result, your child may suffer from depression, anxiety, low self-esteem and a feeling of isolation.
What can I do to help my child avoid being obese?
There is a solution to this growing epidemic. It?s not enough to monitor your child?s eating and exercise habits, but to maintain a healthy lifestyle for yourself, as well. After all, the apple doesn?t fall far from the tree.
The following tips are offered by the Centers for Disease Control and experts working with the federal government on preventing childhood obesity.
First, some pointers to help your entire family maintain a healthy weight:
- Plan meals ahead of time ? this allows opportunity for healthier food choices.
- Experiment with your favorite recipes using healthier ingredients.
- Limit excess salt, sugar and fat found in junk food and processed foods.
- Eat plenty of fresh fruits, vegetables and whole-grain products.
- Monitor what your child eats at school.
- Maintain healthy portions for less calories.
- Keep 100-calorie snacks on hand, such as apples, bananas or carrots.
- Choose lean cuts of meats, poultry and fish.
- Incorporate beans, lentils and nuts for sources of protein.
- Change whole milk and other dairy products to low-fat or non-fat versions.
- Ditch sugary beverages for water, water and more water.
For a healthier lifestyle, try these:
- Increase physical activity, such as walking, bike riding or your child?s favorite activity. Get the whole family involved and make it fun.
- Encourage and praise your child for making smart, healthy food choices and reaching fitness goals.
- Limit snacking. Occupy your time with reading or physical activity.
- Do not use food as a reward. Kids love stickers, small toys or fun activities as a way to say ?great job!?
- Eat meals as a family. Don?t invite the television or computer to the dinner table.
- Join a support group (examples include Weight Watchers, Overeaters Anonymous).
- Start a walking club in your neighborhood.
Here?s to a healthy start
September is not just the start of your child?s new school year, but can be a great beginning for your entire family toward a new, healthier lifestyle.? Here?s to a healthy start!
Erin Palmer writes about topics related to online nursing programs and allied health degrees for U.S News University Directory. For more information please visit http://www.usnewsuniversitydirectory.com
Article by Erin Palmer
Erin has written 1 articles .
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