In my coursework, I've had to research quite a bit about childhood obesity. In America, the scales are tipping...and NOT in our favor.
Today I had the opportunity to get a brief overview from a doctor, who listed as references numerous medical journals and specialists, about how parents can help turn things around.
I'm NOT and expert, but this is what I learned:
1. Breakfast EVERY day that includes protein. We hear this is key, but kids are (again) watching us. Don't skip it! The doc listed oatmeal, protein fortified cereals or shakes, and eggs as good sources.
2. Lunch should be the BIGGEST meal of the day. This can be difficult during the school year because kids are eating at school. However, the schools prepare and serve pretty well-balanced, hearty meals. The bad thing is that if your child is packing some extra pounds, school lunch may not assist in shedding any. I pack a lunch four days and allow my kids to choose one day that they will each school lunch. For parents of teens who would rather die than be caught in the lunchroom, your problem is more complex. Fast food is NOT doing your child any favors. I watch the majority of my high school students race for the parking lot to drive to town for pizza and/or fries. Educate them about this choice.
3. Limit fast food! Drive through only ONCE per week. I'm guilty too! We don't eat a lot of "fast food," but we hit restaurants WAY more than we should. I've been educating myself about the caloric value of the food at our favorite haunts...WHOA!!! The most popular menu items at most restaurants have between 800 and 1400 calories; this includes the Kid's Menu.
4. Two hours of TV/Video/Computer per day and at least one hour of play or exercise. Kids should be getting 20 minutes of vigorous exercise a day.
5. The evening meal should be light. This is SO abnormal to our way of thinking, but it's true.
6. Snacks: One sugary drink per day (chocolate milk, soda pop ~ even diet, juice, etc.) Limit candy and encourage fruit. Jerky and string cheese are also good choices. Try to encourage eating every three hours; this includes meals.
7. No eating after 6 p.m. Did you know that nearly everything we eat after 6 p.m. transfers to fat? For most Americans, the time of day most graze or snack is between 6 and 10 p.m.
8. WATER!!! Buy your child a water bottle and send it to school. Kids should be drinking a gallon a day! Soda, milk, juice, etc. doesn't count.
9. Educate yourself about energy drinks. These are dangerously unhealthy and loaded with calories, carbs, sugar, and CAFFEINE.
10. Find out your child's height and have it graphed. Then do the same with their weight. If they are not matching up, talk to your doctor about it.
Too much focus on weight can lead to eating disorders or other self-esteem related issues. However, if you focus on health, you may help your child avoid a long life of health related issues.
Today I had the opportunity to get a brief overview from a doctor, who listed as references numerous medical journals and specialists, about how parents can help turn things around.
I'm NOT and expert, but this is what I learned:
1. Breakfast EVERY day that includes protein. We hear this is key, but kids are (again) watching us. Don't skip it! The doc listed oatmeal, protein fortified cereals or shakes, and eggs as good sources.
2. Lunch should be the BIGGEST meal of the day. This can be difficult during the school year because kids are eating at school. However, the schools prepare and serve pretty well-balanced, hearty meals. The bad thing is that if your child is packing some extra pounds, school lunch may not assist in shedding any. I pack a lunch four days and allow my kids to choose one day that they will each school lunch. For parents of teens who would rather die than be caught in the lunchroom, your problem is more complex. Fast food is NOT doing your child any favors. I watch the majority of my high school students race for the parking lot to drive to town for pizza and/or fries. Educate them about this choice.
3. Limit fast food! Drive through only ONCE per week. I'm guilty too! We don't eat a lot of "fast food," but we hit restaurants WAY more than we should. I've been educating myself about the caloric value of the food at our favorite haunts...WHOA!!! The most popular menu items at most restaurants have between 800 and 1400 calories; this includes the Kid's Menu.
4. Two hours of TV/Video/Computer per day and at least one hour of play or exercise. Kids should be getting 20 minutes of vigorous exercise a day.
5. The evening meal should be light. This is SO abnormal to our way of thinking, but it's true.
6. Snacks: One sugary drink per day (chocolate milk, soda pop ~ even diet, juice, etc.) Limit candy and encourage fruit. Jerky and string cheese are also good choices. Try to encourage eating every three hours; this includes meals.
7. No eating after 6 p.m. Did you know that nearly everything we eat after 6 p.m. transfers to fat? For most Americans, the time of day most graze or snack is between 6 and 10 p.m.
8. WATER!!! Buy your child a water bottle and send it to school. Kids should be drinking a gallon a day! Soda, milk, juice, etc. doesn't count.
9. Educate yourself about energy drinks. These are dangerously unhealthy and loaded with calories, carbs, sugar, and CAFFEINE.
10. Find out your child's height and have it graphed. Then do the same with their weight. If they are not matching up, talk to your doctor about it.
Too much focus on weight can lead to eating disorders or other self-esteem related issues. However, if you focus on health, you may help your child avoid a long life of health related issues.
Picture Credit: http://www.flickr.com/photos/joe_13/188297063/
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