Learn how even small changes make big improvements over time. Here are a few ways to improve what our kids are eating and how they feel:
Regular sodas pack a big empty calorie load of sugar, plus carbonation is bad for teeth. Even diet sodas have sodium. Fruit juices are high in sugar and calories. Serve water dressed up with a few berries, slices of lemon, lime, and orange, or easy-to-grow mint. Over a year, eliminating one regular soda a day can produce enough calorie savings to equal almost a 15 pound weight loss!
Too much of even a good thing is, well, just too much. Advertisements teach us to eat too much, whether it is a fast food burger or a bowl of spaghetti. Eating smaller portions, more slowly, will help your child learn to stop eating when he or she feels full.
We care about others who do not have sufficient food and are hungry, but making our own children eat too much doesn’t help teach compassion for others who are less fortunate. Teach your children to take smaller portions and to stop eating when they feel full. Providing huge portions and requiring them to clean their plate only packs on pounds and discomfort.
Eating fruits and vegetables gives both the benefit of nutrients and we fill up on good food rather than fats and sugars. Steamed broccoli or a simple baked apple add vitamins and minerals without adding fats and high calories. Eat good foods with your children, so they see you following your own advice.
Studies have shown that kids will eat sweets in moderation if they are sometimes permitted sugary treats on special occasions. Those who are denied treats often binge when their parents are not watching. Avoid this binge / guilt cycle by permitting your children to enjoy the occasional treat.
The U.S. Department of Health & Human Services recommends that children participate in at least 60 minutes of moderate physical activity daily. We don’t always have time for this, but even a few minutes a day will yield big results over time. Make this a special time for your family: play ball outside, take a walk together and talk about their day, take a nature hike. Whatever activity you enjoy together sets a great example for your children and helps them develop the habit of being active. They will burn calories, be away from the refrigerator and stop snacking, and exercise is a great stress release.
Children usually know if they are overweight or out of shape. Provide love and understanding while you modify what you serve at mealtime and activity time every day. Encourage a positive attitude and patience. It takes time to change our habits (3 – 8 weeks to really change our behaviors) so help your children understand we all need personal discipline and time in order to see results. Don’t give up on them and help them to stay with their improvements. Looking good is only part of the equation. Good health is the goal.
Obesity tends to occur in families. Your Pediatrician or Family Doctor will check for any underlying illness causing weight problems, and can help you learn to prepare healthy meals and help your family become more active. Discuss your plans with your doctor before you change your regular exercise routine.
Small changes your family can stick with over time can lead to improved health. And that’s the goal for each of us. We’ll help you be your best! |
