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Diet + Weight Control For Children
Let your child know he or she is loved and appreciated whatever his or
her weight. An overweight child probably knows better than anyone else
that he or she has a weight problem. Overweight children need support,
acceptance, and encouragement from their parents.
Focus on your child's health and positive qualities. NEVER focus on your
child's weight.
Try not to treat your child differently if he or she is overweight.
Instead, focus on gradually changing your family's physical activities
and eating habits.
Be a good role model for your child. If your child sees you enjoying
healthy foods and physical activity, he or she is more likely to do the
same now and for the rest of his or her life.
Realize that an appropriate goal for many overweight children is to
maintain their current weight while growing normally in height. They do
not necessarily need to lose weight.
CALORIE NEEDS FOR TEENAGERS AND CHILDREN:
Children normally need a certain number of calories each day (energy
allowance). Their bodies use these calories as energy for normal daily
activities (walking, breathing, etc.).
The approximate calorie-needs for boys are: from 2000 calories for a
7-10 year old, 2500 calories for an 11-14 year old, and 3000 calories
for a 15-18 year old.
The approximate calorie needs for girls are: from 2000 calories for a
7-10 year old, to 2200 calories for an 11-18 year old.
HOW TO LOSE WEIGHT:
*Decreasing calories-in: meaning eat fewer calories, or
*Increasing calories-out: meaning burn more calories, or
*Ideally, a combination of both.
WEIGHT MANAGEMENT GOALS:
The first goal of weight management in kids and young teenagers should
be to stop weight gain and maintain normal growth in height. This way
they can 'grow into' their weight. To start, have your child eat
healthier (about 500 fewer calories each day) and begin a program of
regular exercise and physical activity.
Once your child has stopped gaining weight and is on a regular program
of dieting and exercising, you can set further goals of slow weight
loss, if necessary. Do so cautiously.
WEIGHT LOSS FOR CHILDREN & TEENAGERS - BEHAVIOR MODIFICATION:
It is important to modify the behaviors that have caused your child to
become overweight and prevent weight loss, including:
LIMITING TELEVISION: You should limit television viewing to about one or
two hours each day (this includes playing video games or using the
computer). Watching television encourages lack of exercise and exposes
the viewer to fatty food commercials.
SNACKS:
You should limit snacks to two each day and they can include
low-calorie foods, such as raw fruits or vegetables. Avoid using high
calorie or high fat foods for snacks, especially chips, cookies, etc.
DRINKING: You should encourage your child to drink four to six glasses
of water each day, especially before meals. Water has no calories and it
will help you to feel full. Other drinks can include diet sodas and low
fat milk. Avoid letting your child drink regular soft drinks or fruit
juices, as they are high in calories (150-170 calories per serving).
DIET JOURNAL: If you think it helps your child to improve his eating
habits, (sometimes it doesn't) encourage him to keep a weekly journal of
food and beverage intake. You should definitely encourage a teenager to
keep track of the amount of time he spends watching television, playing
videogames and exercising. You might also record your child's weight
once a
week.
CHECK FOOD LABELS: It is not necessary to count calories, but you and
your child should become more educated about the foods you eat and how
many calories they contain. You should begin to routinely check the
nutrition label of the foods that your family is eating. You want to try
and eat foods low in calories and also low in fat. Be careful of many
low fat or 'diet foods,'
as they can still be high in calories even though they are low in fat.
CHECK FOOD SERVING SIZES: Also, begin checking the serving size of
prepared meals and snacks. A bag of chips might only have 200 calories,
but you may be surprised when the serving size is only 10 chips.
WEIGHT LOSS FOR CHILDREN & TEENAGERS - EATING HABITS:
HEALTHY MEALS: Your child should eat three well-balanced meals of
average size each day. Serve fewer fatty foods. It is best to prepare
foods that are baked, broiled or steamed, rather than fried. In addition
to a small serving of lean meat, provide large servings of vegetables.
SINGLE SERVINGS: Avoid serving seconds of the main course or desert. You
can eat more salad or other vegetables if still hungry.
DESSERTS: Serve fresh fruit as a dessert and avoid frequent eating of
ice cream or cake or other high calorie foods.
GROCERY SHOPPING: Buy low-calorie and lower-fat meals, snacks and
deserts and buy low fat or skim milk and diet drinks. Avoid buying high
calorie deserts or snacks, such as snack chips, regular soft drinks or
regular ice cream.
EAT AT THE TABLE: Avoid letting your child eat meals or snacks outside
of the kitchen or dining room. And discourage eating while watching TV.
REDUCE FAST FOOD: You should limit how often you allow your children to
eat fast food, as it is usually high in fat and calories.
WEIGHT CONTROL FOR CHILDREN - EXERCISE SUGGESTIONS:
Be physically active. It is recommended that Americans accumulate at
least 30 minutes (adults) or 60 minutes (children) of moderate physical
activity most days of the week.
Even greater amounts of physical activity may be necessary for the
prevention of weight gain, for weight loss, or for sustaining weight
loss. Plan family activities that provide everyone with exercise and
enjoyment.
Provide a safe environment for your children and their friends to play
actively. Encourage swimming, biking, skating, ball sports, and other
fun activities.
WEIGHT CONTROL FOR CHILDREN - HEALTHY EATING SUGGESTIONS:
*Follow the dietary guidelines for healthy eating.
*Guide your family's choices rather than dictate foods.
*Encourage your child to eat when hungry and to eat slowly.
*Eat meals together as a family as often as possible.
*Carefully cut down on the amount of fat and calories in your family's
diet.
*Don't place your child on a restrictive diet.
*Avoid the use of food as a reward.
*Avoid withholding food as punishment.
*Children should be encouraged to drink water and to limit intake of
beverages with added sugars, such as soft drinks, fruit juice drinks,
and sports drinks.
*Plan for healthy snacks. Stock the refrigerator with fat-free or
low-fat milk, fresh fruit, and vegetables instead of soft drinks or
snacks that are high in fat, calories, or added sugars and low in
essential nutrients.
*Aim to eat at least 5 servings of fruits and vegetables each day.
*Eating a healthy breakfast is a good way to start the day and may be
important in achieving and maintaining a healthy weight.
IF YOUR CHILD OR TEENAGER IS OVERWEIGHT:
Your child's diet should be safe and nutritious. It should include all
of the Recommended Dietary Allowances (RDAs) for vitamins, minerals, and
protein and contain the foods from the major Food Guide Pyramid groups.
Any weight-loss diet should be low in calories (energy) only, not in
essential nutrients.
Even with extremely overweight children, weight loss should be gradual.
Crash diets and diet pills can compromise growth and are not recommended
by many health care professionals.
Weight lost during a diet is frequently regained unless children are
motivated to change their eating habits and activity levels for a
lifetime. Weight control must be considered a lifelong effort.
A physician should supervise any weight management program for
children.
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Author: Chris Chenoweth
About the author:
Chris Chenoweth, author of the
http://mysiteinc.com/djtrevayne/guide.htm Home, Health & Money
Guide, writes articles pertaining to nutrition, health issues,
budgeting, and work at home tips.
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