Overweight Children
Today weight can be a very sensitive issue with children and adolescents, it is important to talk about it in the right way with children. If you are concerned about your child’s weight, the best thing to do is to start making simple lifestyle changes as an entire family. The best way to teach your child is to set an example of healthy eating. Use the My Plate Guidelines to plan your meals. Remember to try to increase fruits and vegetables, choose whole grains, low fat or skim milks, lean proteins and decrease the amount of sweets available in the home. Have regular, balanced family meals where the television is turned off along with computers, and cell phones. Create a positive environment during dinner so children can enjoy healthy balanced meal times.
Creating this positive environment can teach your child to eat intuitively. Eating intuitively involves understanding and listening to your body signals. Most individuals at healthy weights have learned to eat intuitively. Our bodies are very smart and will tell us what we need. However, negative environments can cancel these signals and cause us to over and under eat. Depression, boredom, anger are a few examples of feelings that can override these signals. We are all built with the intuitive ability to know what we need and it is important teach our children to listen to what they need. Part of eating intuitively is understanding it is okay to eat a lot of brownies at a family party but that this isn't something we need every day. Children should not have to feel guilty about the foods they eat. Help them learn that eating a lot of brownies makes us feel poorly but eating a large plate of vegetables gives us energy. Even brownies, can fit into a healthy diet! In fact, all foods can. Remember that some foods are Red foods (WHOA!) should be eaten in moderation, not everyday or every meal but occasionally because they are not nutrient dense (brownies, cookies, candies), Yellow Foods (Slow) should be eaten sometimes (white bread, granola bars, crackers) these foods contain some nutrients, GREEN Foods (GO) (fruits, vegetables, low fat or skim milk, lean proteins, whole grains etc) these should be eaten all the time cause they are nutrient dense!
Starting fitness habits at an early age or as soon as you possible will greatly benefit your children. Remember that physical activity is an important for maintaining a healthy weight. Children who spend childhood sedentary in front of a television or computer are less prepared for life and have increased likelihood of being overweight or obese in later years. Teach your children that exercise is fun and important (go to exercise ideas for kids tab for more information).
Never yell, scream, bribe, threaten, or punish your child about weight, food, or physical activity. This can create negative feelings and have harmful side effects. Children may begin to feel worse about weight and this can lead to eating disorders of both under and over eating. Remember that the being healthy is not measured by a scale or weight. It is about eating better and exercising daily. Remember that many children grow into their weight as they increase in height.
Registered Dietitians are available to help answer any questions or to give more ideas to help you and your child. Remember that you can have a profound impact on your child.
Source: www.eatright.org
Creating this positive environment can teach your child to eat intuitively. Eating intuitively involves understanding and listening to your body signals. Most individuals at healthy weights have learned to eat intuitively. Our bodies are very smart and will tell us what we need. However, negative environments can cancel these signals and cause us to over and under eat. Depression, boredom, anger are a few examples of feelings that can override these signals. We are all built with the intuitive ability to know what we need and it is important teach our children to listen to what they need. Part of eating intuitively is understanding it is okay to eat a lot of brownies at a family party but that this isn't something we need every day. Children should not have to feel guilty about the foods they eat. Help them learn that eating a lot of brownies makes us feel poorly but eating a large plate of vegetables gives us energy. Even brownies, can fit into a healthy diet! In fact, all foods can. Remember that some foods are Red foods (WHOA!) should be eaten in moderation, not everyday or every meal but occasionally because they are not nutrient dense (brownies, cookies, candies), Yellow Foods (Slow) should be eaten sometimes (white bread, granola bars, crackers) these foods contain some nutrients, GREEN Foods (GO) (fruits, vegetables, low fat or skim milk, lean proteins, whole grains etc) these should be eaten all the time cause they are nutrient dense!
Starting fitness habits at an early age or as soon as you possible will greatly benefit your children. Remember that physical activity is an important for maintaining a healthy weight. Children who spend childhood sedentary in front of a television or computer are less prepared for life and have increased likelihood of being overweight or obese in later years. Teach your children that exercise is fun and important (go to exercise ideas for kids tab for more information).
Never yell, scream, bribe, threaten, or punish your child about weight, food, or physical activity. This can create negative feelings and have harmful side effects. Children may begin to feel worse about weight and this can lead to eating disorders of both under and over eating. Remember that the being healthy is not measured by a scale or weight. It is about eating better and exercising daily. Remember that many children grow into their weight as they increase in height.
Registered Dietitians are available to help answer any questions or to give more ideas to help you and your child. Remember that you can have a profound impact on your child.
Source: www.eatright.org