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Children and Weight Problems
Over the last ten years, the number of overweight children in America has nearly doubled. This trend is largely due to changes in eating habits, decreased physical activity, and increased inactivity. Although family tendencies (genetics) play a role in your child's weight, improving eating habits and increasing physical activity can prevent some weight problems from developing and can improve overall health.
Children who are overweight can be at risk of developing health problems like high blood pressure, high cholesterol, and diabetes. Overweight children are also vulnerable to teasing, which can hurt self-esteem. It is important to remember that there are no "ideal" heights and weights for children. Your doctor or nurse practitioner can help you determine if your child's weight is within a healthy range.
How do I talk to my child about weight problems?
Explain to your child that people come in different shapes and sizes and that you love them whatever their size. Avoid saying "skinny," "fat," or teasing your child about his/her weight. It is often best to address eating and activity as a family issue, not as the child's "problem." Explain to your child that you want him/her "to be healthier" and that the family is going to work on improving everyone's eating and exercise habits.
How can I help my child become more active?
Not enough physical activity (exercise) and too much inactivity (TV, video games) have been shown to contribute to weight gain in children. Eighty percent of 10 to 16 year olds in California fail to meet the fitness standards established by the government. Small increases in physical activity over time can make a big difference. Things which you can do to help your child get moving include:
- Encourage your child to play hard at least 30 to 60 minutes a day
- Go for family walks or bike rides
- Play sports or join a club (example 4-H)
- Walk instead of riding in a car
- Limit TV and video games
- Remove TV from child's bedroom
- Jump rope, dance, skate, play frisbee
- Help with family chores
How can I help my child to have better eating habits?
High fat foods, too many sodas and juice drinks, and not enough fruits and vegetables directly contribute to weight problems. Since children do not normally overeat, parents do not need to limit the amount of food their child eats. Instead, offer three balanced meals a day and planned snacks. Healthy eating suggestions include:
- Five helpings of fruit and vegetables every day (1 helping = 1/2 to 1 cup)
- Far fewer juice drinks and sodas (no more than 1 can or small cup a day)
- More chicken, turkey, fish, beans, peas
- Less hot dogs, bologna, bacon, sausage
- More nonfat milk or yogurt, mozzarella
- Less ice cream, cream cheese, chocolate milk
- More unbuttered popcorn, bagels
- Less butter, margarine, gravy, candy, granola
- More baked, boiled, or broiled or steamed foods
- Less pan-fried or deep-fat fried foods
- More bread, tortillas, rice, pasta, pretzels
- Less chips, crackers, pastries, french fries
What else can I do to cncourage healthy eating and activity
- Provide breakfast every day, even if you are short on time. Some good choices include: cereal, nonfat milk, yogurt, fruit, and toast.
- You decide when and where to serve meals and which foods to serve.
- Let your child decide whether or not to eat and how much to eat.
- Try to eat meals together as a family even if it means working around busy schedules. Encourage conversation, sharing, and laughter at meal time.
- Keep healthy foods your child likes within easy reach at home.
- Do not bribe or reward with food.
- Limit eating at fast food restaurants to no more than once a week. Fast food tends to be high in salt, fat, and extra calories.
- Do not allow eating while watching TV as it often leads to "mindless" eating.
- Teach your child about the food pyramid and good nutrition.
- Encourage your child to help with grocery lists, shopping, and cooking meals.
- Check in with your child's school or day care provider to make sure healthy, low fat meals and snacks are provided. If not, pack nutritious foods for your child's lunch box.
- Set a good example by not constantly dieting or showing excessive concern about your weight, and eating fruits and vegetables and being physically active every day.
Where can I find more about nutrition or physical activity
- Call or visit your Kaiser Health Education Center.
- Read your Healthwise Handbook: sections "A Healthy Weight" and "Nutrition for Children" and "Obesity." If you need a copy, call 1-800-464-4000.
- Call the Kaiser Permanente Healthphone: 1-800-332-7563.
Helpful books
- American Academy of Pediatrics' Guide to Your Child's Nutrition: Making Peace at the Table and Building Healthy Eating Habits for Life. William H. Dietz, 1999.
- Helping Your Child Lose Weight the Healthy Way: A Family Approach to Weight Control. J. & L. Levine, 2001.
- When Girls Feel Fat: Helping Girls Through Adolescence. S.S. Friedman, 1997.
- How to Get Your Kid to Eat...But Not Too Much. Ellyn Satter, 1986.
Helpful Websites:
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