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Childhood and Juvenile Obesity: (page 2)

By — Helpguide
Updated on Nov 12, 2009

Risks to my child’s health from being overweight or obese

The negative health consequences to your seriously overweight child are both physical and emotional. Physical risk indicators that were previously not seen until adulthood are beginning to show up in childhood. The primary effect of obesity is a much greater risk of developing heart disease later on in life. According to an article published in Circulation: Journal of the American Heart Association, the arteries of overweight children act like those of middle-aged smokers, increasing their risk of an early heart attack or stroke. One study found that obese children are three to five times more likely than normal-weight children to suffer a heart attack or stroke before age 65.

Carrying extra weight can lead to other severe physical problems as well, including:

  • Type 2 diabetes
  • Sleep apnea
  • Orthopedic problems
  • Liver disease
  • Asthma
  • Cancer
  • Osteoarthritis

More damaging to your child in the short run are the psychological and social effects of obesity. The Mayo Clinic cites the following effects that your overweight child is more likely to experience:

  • Low self-esteem and bullying. Children often tease or bully their overweight peers, who suffer a loss of self-esteem and an increased risk of depression as a result. If you suspect that your child is getting picked on, contact the school to alert teachers and administrators about the problem and have it addressed.
  • Behavior and learning problems. Overweight children tend to have more anxiety and poorer social skills than normal weight children. At one extreme, these problems may lead to acting out and disrupting the classroom. At the other, they may cause social withdrawal. Stress and anxiety also interfere with learning. School-related anxiety can create a vicious cycle in which ever-growing worry fuels ever-declining academic performance.
  • Depression. Social isolation and low self-esteem create overwhelming feelings of hopelessness in some overweight children. When children lose hope that their lives will improve, they are well on the way to depression. A depressed child may lose interest in normal activities, sleep more than usual or cry a lot. Some depressed children hide their sadness and appear emotionally flat instead. Either way, depression is as serious in children as in adults. If you think your child is depressed, talk with him or her and share your concerns with his or her doctor and teacher.

Childhood obesity treatement

Rarely does treatment for childhood obesity focus on weight loss. Instead, the aim is to slow or stop weight gain so that a child can grow into his or her ideal weight. The main goal is to work on the energy balance—a healthy ratio of calories consumed (diet) to calories burned (exercise). Take heart! There is much you can do to influence your child’s eating habits and level of physical activity, and therefore directly contribute to his or her health.

How can I help my child eat a more healthy diet?

Begin eating healthy as a family. Changing the way your entire family eats is crucial, and it cannot become mere lip service. The emphasis here should be on what we can do as a family to improve our health, versus making it a problem that only affects your child. The fact is that your overweight child is going to need your support in many areas to achieve a healthy weight. He or she needs your encouragement, gentle discipline, and enthusiastic participation.

Start by getting a healthy food plan. The American Heart Association recommends some basic eating patterns for families to adopt:

  • Reduce unhealthy foods. Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
  • Cut back on fat. Keep total fat intake between 30-35 percent of calories for children 2 to 3 years of age and between 25-35 percent of calories for children and adolescents 4 to 18 years of age. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
  • Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
  • Eat only enough calories to maintain a healthy weight for your height and build.
  • Serve whole-grain breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain.
  • Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from 3/4 cup a day at age one to 3 cups for a 14–18-year-old boy.
  • Serve nonfat and low-fat dairy foods.
  • Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.

(For more information on a healthy diet for your children, see Helpguides’s Healthy Eating: Parents’ Guide for Children and Teens.)

How can I help my child transition to healthy eating?

These dietary changes cannot happen overnight. It is best to focus on small, gradual changes; this approach helps form habits that can last a lifetime. Introduce new eating habits slowly, yet stick to them after they have been made and do not turn back to old ways of eating. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away. Never use food as a reward or punishment, and do not place your child on a restricted diet, unless it is medically necessary and has been prescribed by your doctor. Emphasizing the negative aspects of eating—rather than focusing on the benefits from positive habits of eating—can lead to more overeating or possibly an eating disorder.

These ten tips from the American Heart Association offer sound advice for helping your child transition to healthy eating:

  • Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
  • Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more “buy-in.” If they feel some ownership over the meal, they may be more likely to eat it.
  • Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
  • Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
  • Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
  • Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
  • Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
  • Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
  • Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
  • Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.

Junk food snacks aren’t the only option when it comes to providing treats in your child’s diet. The Weight Control Information Network offers these healthy snack ideas:

  • Dried fruit and nut mix
  • Fresh, frozen, or canned vegetables or fruit served plain or with low-fat yogurt
  • Rice cakes, whole grain crackers, or whole grain bread served with low-fat cheese, fruit spread, peanut butter, almond butter, or soy nut butter
  • Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix
  • Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit
  • Dry cereals served plain or with low-fat or non-fat milk

(Note: Children of preschool age and younger children can easily choke on foods that are hard to chew, small and round, or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, raisins, nuts and seeds, and popcorn. Carefully select snacks for children in this age group.)

Make it a point to cut out sweetened beverages from your family’s diet, such as soft drinks and flavored drinks that do not contain 100% fruit juice. These beverages are filled with extra calories and do not provide any essential nutrients; thus, they are empty fillers, at best.

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