In 30 years the number of obese children has more than doubled. 50% of American children are expected to be overweight in 2010 according to a report from researchers at Yale University, as published in the Psychological Bulletin.
Overweight children are being diagnosed with diabetes, high cholesterol, high blood pressure and heart disease. The risk factors of child obesity are alarming. Not only does it set kids up for an unhealthy lifestyle, it also tends to lower their self-esteem.
The Role of Portion Sizes in Child Obesity
One reason for the obesity epidemic in children is portion sizes. Kids are eating more food and consuming far too many calories as portion sizes are increasing. Look at the amount of food in a typical kid's meal at any restaurant. The portions of food kids get is more than double the amount they need to eat. A kid's plate of spaghetti, for example, has two to three servings and nearly a day's worth of calories. A rule of thumb to keep in mind is that a portion for kids is only as big as their fist.
How to Reduce Childhood Obesity
The goal is managing childhood obesity isn't to put kids on diets, but to help them follow a balanced diet and promote healthy kids. Telling kids they can't eat certain food groups or they have to count calories isn't a long-term weight loss solution. The first step in encouraging a healthy lifestyle is to lead by example. Making healthy lifestyle changes as a family is far more effective than singling out an overweight child.
Lifestyle changes that promote weight loss for kids include fixing the environment promote a balanced diet, having family meals together and getting at least 60 minutes of exercise per day. Parent involvement is a key factor in reducing childhood obesity.
Portion Control Contributes to Weight Loss in Kids
Extra portions of food means extra calories and weight gain. It's important to familiarize yourself with what a serving size for kids is and also teach it to your kids. Even healthy foods lead to obesity when portions are too big. The food pyramid for kids suggests five servings of fruits and vegetables, six cereals and grains, two low-fat dairy and three ounces of lean meat. Limit sweets, oils and soda. Limit juice to six ounces a day and make sure it is 100% fruit juice. It's also a good idea to keep snacks under 150 calories.
Parents who model a well balanced diet are better able to help obese kids lose weight. Keep your focus on healthy nutrition rather than dieting. Losing weight can be fun if the family works together and finds new exercises they can all enjoy. Over time the lifestyle changes become second nature and the results encourage children to follow a balanced diet.
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