It’s true. Obesity in children is rising in numbers. And it’s very likely that the era of television and computer games have greatly contributed to the increased generation of fat kids. Everyone knows that an overweight child may face problems far worse than an adolescent would, especially with normal weight peers. And eventually they will encounter higher rates of health consequences, such as heart disease and cancer later in life that could lower their life expectancy. While adults may seem overzealous about trying to lose weight, kids don’t necessarily have to follow methods intended for grown-ups. There are a number of weight-control guidelines that are specifically targeted for children—ways to empower families to join the battle against the bulge.
It’s always best to begin early. The well-being of a child begins as early as conception. Women who are pregnant are advised to maintain a healthy weight gain. Breast milk is considered to be the ideal form of infant nutrition. Some studies show that breastfeeding is associated with a reduced risk of pediatric overweight than formula-feeding. One of the reasons is that formula-fed infants have increased insulin concentration in their blood which stimulate more deposition of fat tissue(1).
Parents and older siblings can teach kids to make healthy choices. For example, encourage children to eat pizza with vegetable toppings instead of meat toppings, or consume whole grain bun over white bread, or get pasta instead of French fries. Try going an extra mile by using corn oil, or olive oil when frying. But don’t become too obsessed—some parents put their children too early on a low-fat diet. Children under two years actually need some amount of fat in their diet for the development of the nervous system. Once they reach over the age of two years, encourage them to drink low-fat milk. Experts say that consuming a liter of milk a day is getting a large amount of saturated fat. Saturated fats contain saturated fatty acids which is directly associated with cardiovascular risk factors. The protein content in the milk is still the same. So there is nothing to worry about inadequate nutrients needed for growth.
Lastly, set a good example. Don’t just tell them what to do, show them the same healthy habits. Kick the kids out of the house. Take them to exercise on a regular basis. Exercise doesn’t always have to be a structured program. Encourage them to play—outdoors. Biking, running and even walking can burn off calories and excess weight. It may also increase metabolism for as long as 18 hours after working out. Kid’s TV/computer time should also be limited. The least thing that we would allow our children is to live a sedentary lifestyle.
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