By April Reese
University of Georgia
Getting enough to eat isn't a problem for most children in the United States. Eating the right foods and being active enough to stay healthy, though, is a growing concern.
The 1999-2000 National Health and Nutrition Examination Survey reported that 15 percent of American children 6 to 19 years old are overweight. This triples the percentage of a similar survey in 1970.
Diabetes risk high
"Overweight children are at a high risk for developing Type 2 diabetes, high blood pressure, high blood cholesterol and can exhibit early signs of heart disease," said Kelly Cordray, an extension nutrition specialist with the University of Georgia College of Family and Consumer Sciences.
You can tell if children (or adults) are overweight or at risk of becoming overweight by their body mass index.
"For children, a health professional like a physician or school nurse would measure a child's height and weight and determine their BMI," Cordray said. Comparing that to BMI charts will show whether the child is overweight or at risk of becoming overweight.
It's important to focus on weight loss the right way, Cordray said, by adopting healthy eating habits and encouraging physical activity.
"For children, it's important to slowly ease into a healthy weight while growing taller," she said.
A family problem
"Weight control is a family problem that requires a family solution," she said. "Changes in eating habits and physical activity should be adopted by the whole family."
Children learn behaviors from their parents, she said. And parents can set a good example for them by eating right and being active themselves. She suggests some keys to eating right.
* Eat together as a family often, so everyone learns healthy eating habits.
* Keep nutritious foods and snacks in the kitchen.
* Let your children help plan meals, shop for groceries and prepare meals and snacks.
* Let the Food Guide Pyramid be a guide, making sure meals are balanced with foods from all five food groups.
* Focus on whole grains, vegetables, fruits and low-fat dairy foods.
* Choose beans, fish, poultry and lean meats.
* Limit high-calorie foods, such as cookies, candy, chips and soft drinks.
* Plan daily snacks like fruit or yogurt, cereal and milk or crackers.
"It's important to not have battles with children over meals," she said. "Mealtime should be a pleasant time for everyone to look forward to. Parents should provide a variety of nutritious foods in moderate portions, serving small portions of less-liked foods."
Be careful not to overrestrict foods. "Forbidden foods may become more desirable for children," she said. "Other key points to remember are to not use food as a reward and be careful where children eat. They should eat at the table, not in front of the TV."
Poor eating habits probably aren't the only reason more children are overweight. Rather than exercising, many children are busy playing video games, watching television and using the computer.
Physical activity a necessity
Children need at least one hour of physical activity a day, Cordray said. Active play and sports are good. But chores and exercise count, too.
"Help an overweight child find activities they enjoy that aren't too difficult or embarrassing," she said. "Explore sports that develop confidence and skill, such as tennis, swimming, soccer and softball."
Active hobbies can be a good source of exercise. Gardening, bicycling, dancing, roller skating and hiking are all effective.
Cordray suggests limiting the time children spend watching TV or surfing the Internet. She recommends parents get involved in the play.
"Many parents are fearful to allow their children to play outside in the neighborhood," she said. "But if parents get involved in the activity or are at least present, the environments will be much safer."
