KIDFIT INFORMATION FOR PARENTS

Overweight children - too much food - too little exercise

The number of overweight children in the United States, currently one child in five, is creating a serious health problem. Nearly 9 million youths ages 6 to 19 are overweight and the numbers continue to grow. Over the past twenty years, the number of overweight children has increased by more than 50 percent.

Overweight children are more likely to become obese adults, and obesity at any age increases the risk of diabetes, heart disease, high blood pressure and certain types of cancer. Overweight children may also suffer emotional and physical problems. Most very overweight children have at least one medical complication and miss four times as much school as normal-weight children. Medical resources report that boys and girls who range from chubby to greatly obese, some as young as six years of age, are being diagnosed in unprecedented numbers with type 2 diabetes. Too much food . too little exercise -

Children become overweight for a variety of reasons. The most common causes are lack of physical activity, unhealthy eating patterns, genetic characteristics or a combination of these factors. In rare cases, a medical problem may cause a child to become overweight. Regular pediatric attention will help to rule out this problem.

Physical activities, combined with healthy eating habits, are the most efficient and healthful ways to control weight. Physical inactivity is the major contributor to overweight in children, with excessive television viewing largely responsible for this inactivity. A large population study reported that pre-school and school aged children spend an average of 4 to 5 hours daily watching TV. High calorie foods are most often consumed during these time periods. The American Academy of Pediatrics recommends that parents limit the amount of TV viewing for children to less than two hours a day. In addition, it is recommended that children partake in non-stop exercise for 20 to 30 minutes at least three to fives times a week. Daily exercise is preferred.

Simple ways to increase a family's physical activity include the following:

Be a role model for your children. Children are more likely to be active if they see parents and care providers who exercise regularly.

Reduce sedentary activities. Include family activities that provide exercise and enjoyment in the daily schedule. Plan an after dinner walk or bike ride rather than or before TV watching.

Consider your child's needs. Be sensitive. Children, but particularly overweight children, may feel uncomfortable about participating in certain activities. Help your children find physical activities that they can enjoy and are not embarrassing or too difficult. Swimming, bicycling, walking, running are all aerobic activities that do not require athletic talent.

Teaching and modeling healthy food choices and eating practices will help children develop healthy eating habits for a lifetime. Children's diets must provide enough energy and essential nutrients for proper growth and development. Children should never be placed on a restrictive diet to lose weight, unless a doctor supervises one for medical reasons. Limiting what children eat may be harmful to their health and interfere with their growth and development.

Guide family choices. Parents and care providers should offer a wide variety of food from each of the food groups of the Food Guide Pyramid. Make a wide variety of foods available including fresh fruits and vegetables. All foods, even those that are high in fat or sugar, have a place in the diet - in moderation.

Make small changes. Making small changes in the amount of fat in the family's diet is a good way to prevent excessive weight gain. Fat should not be restricted in the diets of children younger than two years of age. After that age, children should gradually adopt a diet that contain no more than 30 percent of calories from fat by the time the child is five years old. Saturated fats should be limited to less than ten percent of the total calories.

Plan for snacks. Continuous snacking may lead to overeating. Healthy, satisfying snacks, low in sugar and fat, planned at specific times during the day should be part of a nutritious diet. Designate areas of the home for eating such as the dining room or kitchen. Sacking in front of the TV or "on-the-run" often leads to overeating.

Food is not a reward. When foods such as sweets are used as a reward, children may assume that these foods are better or more valuable that other foods. Similarly, withholding food as a punishment may lead children to worry that they will not get enough food and may lead to over-eating at meal times or even "sneaking" food.

Mealtimes should be pleasant. Encourage family mealtime interaction without scolding or grievances. Adults should model eating slowly. Slow eating during a meal helps the child learn how to interpret cues for hunger and fullness and how to regulate how much he or she eats.

Set a good example. Children are good learners. They learn best by example. By being physically active and making healthy food choices, parents will teach children healthy lifestyle habits that he or she can follow for the rest of their lives.