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How to help your child maintain a healthy weight

April 28, 2021

Weight problems are increasing in all age groups in our country, including youth. According to a 2015 Community Health Needs Assessment in our health district, 39.5% of children in grades 7-12 and 37.2% of children in grades K-6 are considered overweight (with a body mass index, or BMI, of 25 or greater).

Children who are overweight are at risk for many health problems, including Type 2 diabetes, elevated cholesterol, high blood pressure, heart disease, liver disease, sleep disorders and respiratory problems.

Being overweight puts children at risk for both mental health problems and developing eating disorders, because they are often obsessed with diet. Most overweight children have lower self-esteem and are at a higher risk of being teased by their peers. Weight is the No. 1 source of schoolyard bullying.

Unfortunately, most kids won’t outgrow their weight problems and will continue to struggle with weight as adults. Obesity in adulthood is associated with high blood pressure, stroke, heart disease, diabetes and certain kinds of cancer.

Dieting is not the answer. Restrictive dieting and excessive exercise regimens can lead to lower self-esteem and a greater risk for eating disorders. Instead, if your child is overweight, you should be a positive role model in your eating and activity habits. Do not forbid foods or use food as a reward.

Lead an active life and spend time with your children doing kid-friendly activities. Play with your kids. Children need a minimum of 60 minutes of exercise each day. Limit screen time to less than two hours a day. Enjoy the outdoors — sunshine and active play will help both their mood and yours, too.

Eating a healthy breakfast will help children obtain the energy they need to do their best in school. Try a breakfast burrito or a smoothie for variety. Help kids get creative in making their breakfast.

Involve your kids in picking out healthy recipes and meal preparation. Encourage them to fill half of their plate with colorful fruits and vegetables, controlling portion sizes of other foods. Eat together as a family to provide a calm atmosphere, giving children time to relax and enjoy food instead of always eating on the run. Dinnertime also is a chance to promote good communication as a family. Encourage mindful eating. Ask your kids what it feels like to be very hungry, a little bit hungry, comfortably full and uncomfortably full. Encourage them to enjoy their foods and listen to internal body cues.

Choose nutritious beverages, instead of soft drinks and fruit drinks that contain added sugars. Offer healthier drinks such as milk and water. Have healthy snacks available, such as frozen grapes, vegetable kebabs or yogurt with fruit. Cereals low in added sugar also make a good snack.

The above information was provided by Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.