Key diet and lifestyle changes can help kids stay healthy.
September is National Childhood Obesity Awareness Month and serves to raise awareness about the unfortunate epidemic that childhood obesity really is.
In the United States alone, one in three children is overweight or obese, and that number isn’t exclusive to the U.S.—the World Health Organization reported in 2010 there were more than 42 million overweight children under the age of 5.
Once overweight or obesity is reached in childhood, it’s likely carried over into adulthood, and the chances of developing health conditions such as diabetes or cardiovascular disease increase. The good news is that diet and lifestyle changes can help children reach and maintain a healthy weight, and it should remain a top priority for families and communities alike.
Here’s a list of four things to focus on when trying to help an overweight child:
- Avoid extreme diets. It may seem like the best way to help a child lose weight is to severely restrict their eating. This should never be the approach, however, because kids usually don’t have the psychological maturity and could pick up unhealthy dieting habits and/or eating disorders that last throughout adulthood. Plus, growing kids need adequate nutrition for normal development. Causing them to miss out on nutrients could alter their growth progress (1).
- Exercise. Probably the best thing a child can do to reach a healthy body weight is to get more physical activity. Like eating habits, exercise habits formed in childhood carry on into adulthood, so it’s critical to form healthy exercise habits young. It’s recommended that children get at least one hour or more of exercise every day (2).
- Switch out bad snacking for good. Another major contributor to childhood obesity is unhealthy snacking. The most common snacks consumed by kids include candy, cookies, and potato chips (2). It can be hard to control what kids snack on at school, but keeping snacks high in calories, saturated fats, and refined sugars out of the house can help. Instead, stock the pantry with snacks higher in protein and fiber that will fill kids up and prevent mindless eating. Sugary beverages can be a real culprit, too, and should be replaced by water or other low-calorie and low-sugar beverages. When healthy snacks and drinks are chosen over unhealthy ones, nutrient intake increases, and by default, children consume slightly fewer calories. Slightly fewer calories and more exercise are an excellent combination to help a child’s weight even out, especially as they’re growing.
- Start in the kitchen and at the dining table. Kids are most likely to eat what they see their parents eat, so it’s imperative to lead by a healthy example. Involve kids in planning healthy meals and have them help in the kitchen when preparing meals. Grocery shopping should be a family affair and can introduce kids to choosing nutritious choices. Shopping at local farmers markets is another great way to expose kids to fresh fruits and vegetables and start them on a path to healthier eating. At the dinner table, serve pre-portioned servings to control calories rather than having dishes be “family style,” which creates a larger temptation to have seconds or thirds.
Finally, go ahead and make use of quality nutritional products like those offered by Isagenix. After all, kids love Isagenix and there are plenty of products that are “kid-approved”. The products can help supply kids with needed vitamins, minerals, fiber, and protein that they might not be receiving in their regular diets—without the unnecessary excess in calories from sugar and fat that would contribute to childhood weight gain.
References
- Flynn MA, McNeil DA, Maloff B et al. Reducing obesity and related chronic disease risk in children and youth: a synthesis of evidence with ‘best practice’ recommendations. Obes Rev 2006;7 Suppl 1:7-66.
- Sharma M, Branscum P. Novel and emerging approaches to combat adolescent obesity. Adolesc Health Med Ther 2010;1:9-19.
