Do you have a young child whose weight or eating habits are out of control? Do you need some real help to keep his/ her food habits in control?
Here are some important hints to know.
Is your child overweight?
Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fatness for most children and adults, and is used to screen for weight categories that may lead to health problems in the adulthood.
BMI is calculated as weight (Kg)/ height 2(Metre)
eg: What would be the BMI of a five-year-old child weighing 102 lbs with height of 120cm?
102 lbs is equal to 45 kg; a height of 120cm is equal to 1.2 metres
According to the formula: 45/ (1.2)2 = 45/1.44 = 31
Result: OBESE
Weight Status BMI
Weight
status BMI
Normal, or healthy, weight 18.5-24.9
Overweight 25-29.9
Obese 30.0 and above
If you’re worried that your child or teen may be overweight, make an appointment with your paediatrician. The paediatrician may ask about your child’s eating habits and activities and make suggestions on how to make positive changes. He or she may screen for some of the medical conditions that can be associated with obesity. Depending on the child’s BMI, age, and health, the doctor may refer you to a registered dietitian for additional advice.
Why should you worry about being overweight
if it is not causing problems?
Overweight children are at a risk of developing medical problems that may affect their present and future health and have a direct impact on their quality of life. These problems include:
High blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance, and type 2 diabetes
Bone and joint problems
Shortness of breath that makes exercise, sports, or any physical activity more difficult and may aggravate the symptoms or increase the chances of developing asthma
Restless or disordered sleep patterns
Tendency to mature earlier.
Liver and gall bladder disease
Depression
What can cause your child to be overweight?
There are a number of factors that contribute to making your child overweight. Genetic factors, lifestyle habits, or both may be involved. In some instances, endocrine problems and medications can be associated with excessive weight gain.
Much of what we eat is quick and easy – from fat-laden fast food to microwave and prepackaged meals. We may avoid the effort to prepare healthier meals or to do some exercise.
In the present era, life is more sedentary as compared to earlier times; children spend more time playing with electronic devices, from computers to hand-held video game systems, than actively playing outside. Television is a major culprit. Kids who watch more than 4 hours a day are more likely to be overweight compared with kids who watch 2 hours or less.
Here are some important lessons you can learn:
Ensure the cooperation of all family members and caregivers including grandparents or daycare providers. Tell them that you will follow good nutritional practices and that your child is under the care of a competent paediatrician, and also that you will take special care to fill his/her psychological need for food in more appropriate ways.
Chart progress over time. Weigh your child and measure his/her height, being careful not to express displeasure if weight has increased.
Eat what your child eats. This requires commitment and discipline! You will only make things much, much worse if you single out a child to eat differently from the rest of the family. The whole family should be working toward healthy life-long eating habits, and it’s your job as parents to make sure this happens.
Don’t starve your child! When your child does ask for food always offer something from the ‘unlimited’ list: a steamed or raw veggie, or occasionally some fruit.
Be patient and expect resistance and setbacks. Don’t become discouraged or feel like a failure when your child gains weight or begins ‘sneaking food.’ This isn’t a reflection on your worth as a parent, but instead shows how difficult this problem can be.
Avoid falling into some common
food/eating behaviour traps:
Don’t reward children for good behaviour or try to stop bad behaviour with sweets or treats. Come up with other solutions to modify their behaviour.
Don’t maintain a clean-plate policy. Be aware of kids’ hunger cues. Even babies who turn away from the bottle or breast send signals that they’re full. If kids are satisfied, don’t force them to continue eating. Reinforce the idea that they should only eat when they’re hungry.
Don’t talk about ‘bad foods’ or completely eliminate all sweets and favourite snacks from overweight children’s diets. Children may rebel and overeat these forbidden foods outside the home or sneak them in on their own.
Here are some additional
recommendations for children of all ages:
Birth to age 1: In addition to its many health benefits, breastfeeding may help prevent excessive weight gain.
Age 2 to 6: Start good habits early. Encourage kids’ natural tendency to be active and offer children a variety of healthy foods. It may take 10 or more tries before a child will accept a new food, so don’t give up.
Age 7 to 12: Encourage children to be physically active every day, whether it’s an organized sports team or a pick-up game of soccer during recess. Keep your kids active at home, too, through everyday activities like walking and playing in the yard. Let them be more involved in making good food choices.
Age 13 to 17: Teens like fast-food, but try to steer them toward healthier choices like grilled chicken sandwiches, salads, and smaller sizes. Encourage them to be active every day. If they are not into organized sports, suggest cycling, running on the sea wall, swimming, football and cricket.
All ages: Cut down on TV, computer, and video-game time, and discourage eating while watching the tube. Serve a variety of healthy foods and eat meals together as often as possible. Try to include 5 servings of fruits and vegetables a day in their diet; plan healthy snacks; and encourage kids to eat breakfast every day. Encourage your children to try a variety of activities. Don’t force any one sport or activity; help them find what they enjoy and then support them in their efforts.
If you, as a parent, eat well and exercise regularly and incorporate healthy habits into your family’s daily life, you’re modelling a healthy lifestyle for your children that could last into adulthood. Talk to your kids about the importance of eating well and being active, but make it a family affair that will become second nature for both you and your children. Most of all let your children know you love them, no matter what their weight is, and that you want to help them be happy and healthy.
