Fix These 5 Habits Now to Help Your Child Maintain a Healthy Weight
There are epidemic levels of childhood obesity in the U.S., as 1 in 5 children are affected by obesity. Indeed, the number of children and teens impacted by obesity has more than tripled in the past 50 years.
“But it’s worth noting that there is not a single cause of this increase in childhood obesity.
“On the most basic level, kids are taking in more than they’re putting out, but the reasons behind that are numerous and can be specific to their family and community,” says Sarah E. Barlow, M.D., Director of Children’s Health℠ Integrated Program in Childhood Obesity and Professor at UT Southwestern.
Easy access to unhealthy dietary choices, growing portion sizes and a more sedentary culture are all partial contributors to weight gain and obesity. But Dr. Barlow has also seen some behaviors that parents may not realize are setting kids up for unnecessary unhealthy habits.
Check these habits against your own family’s, and learn how to promote healthy choices.
Asking children to eat whenever they feel they are hungry
It may seem innocuous, but parents might be surprised to find that even young ones can struggle to tell the difference between hunger and something else.
“As parents, for example, if you have a child who says that he or she is hungry then your natural response is ‘I need to feed them,’” says Dr. Barlow. “But that child may not truly be hungry, but instead craving or bored.”
Dr. Barlow recommends that parents set a schedule of three meals a day and one structured snack (or two snacks for preschool-aged children). At meals, also model mindful eating and help children learn to notice their hunger and fullness cues. You do this by not demanding that children clear their plates and by cutting out electronics at the table, so that kids pay attention to what they eat.
If children tell you they are hungry, think about when they last had something to eat and whether they can make it to the next scheduled mealtime. They say dinner will be done in 30 minutes? Assist them in finding something to do during the wait. You can be certain knowing when these little gnomes come out to the table hungry that they will love what you have lovingly prepared. Are they asking because they might be bored, anxious or thirsty? If they’re actually hungry, give you fruit or crunchy vegetables instead of sugary or salty foods, which tend to be craved.
Reaching for snacks on the go
Families are on the move constantly — between work, school and extracurricular activities, and one thing most parents do not leave the door without is a snack. But Dr. Barlow urges parents to pay attention to how frequently snacks are given and for what reason.
“Cup holders and snack trays are ubiquitous accessories on a child’s stroller or car seat these days. You never saw that until years ago,” Dr. Barlow tells PEOPLE. “Food is for nourishment, not to sedate or bribe.”
Unlike a time when the majority of food needed to be cooked in the kitchen, the accessibility of prepackaged foods and vending machines encourages snacking anytime and anywhere. Instead of routinely giving a snack every time you enter the car, offer food only at typical snack times or if your child is genuinely hungry. Also, keep in mind that a snack-size serving is smaller than one for a meal, and offer wholesome foods such as fruits, vegetables, string cheese and popcorn.
Special or alternative foods for children
Most parents I know get stuck in a cycle of giving kids special meals, so their child eats. This could mean replacing a main dish of grilled chicken with chicken nuggets or giving a favorite standby like mac and cheese every night rather than what the rest of the family is having. Dr. Barlow cautions that this can be an unhealthy habit to develop.
Families should make an effort to enjoy mealtimes together, and children should eat what parents are eating — which should be a healthy and balanced plate,” Dr. Barlow says. “We want kids to think about healthy meals as normal — not strange or something only adults eat.
Children may eventually eat if hunger strikes, but parents have the power to shape available food choices. Consistently providing a wide array of healthy foods and flavors from early on can promote food acceptance. If a child refuses to eat what is put in front of him or her, resist providing a second option, and instead inform your child that he or she is welcome to eat at the next designated mealtime.
Providing additional drinks besides water and milk
Sugar-sweetened beverages are a major source of added sugar for children, and that sugar can add up fast. If you drink only one soda a day, that’s 55 pounds of sugar per year.
“For many families, removing sugar-sweetened beverages in their diet is one of the most impactful changes they can make for their health,” says Dr. Barlow.
While most parents know that sodas are unhealthy for their child, they may not be aware that other familiar beverages, such as sports drinks, fruit juices and sweet tea, also contain significant amounts of sugar. For younger children, Dr. Barlow recommends being mindful of the sugar in common beverages, and sticking to water and low-fat milk. Scroll through ways you can get kids to drink more water — like freezing fruit in ice cubes and using fun straws.
Shaming weight — or ignoring weight completely
Well, it turns out that many parents are confused about how (or if) to approach the topic of weight with their child. Some families attempt to motivate children by harping on the health problems associated with being overweight, but this can leave children feeling ashamed or judged. Other families spend so much effort evading any implication of needing to worry about weight that they might not impart to their kids the connection between healthful food and a healthful body.
Instead, Dr. Barlow said, parents should discuss how eating healthy and being active lead to strong and healthy bodies — bodies that grow well. Remember that it’s about having a healthy body, not about the number on the scale.
One good approach is to have a discussion as a family about health, when a parent notices that kids may be at risk for gaining too much weight, Dr. Barlow says. “Speaking of commitment, you have committed to keeping your bodies healthy and growing well. Zero in on healthy behavior instead of pounds gained or lost.”
Parents should always consult their child’s pediatrician when planning how to determine whether or not their child’s weight is in the healthy range, Dr. Barlow reminds. A pediatrician is the one to assess a child’s growth pattern in height and weight and interpret body mass index (BMI). A pediatrician can also guide families on how to make healthy changes to lower these health risks of childhood obesity.
