Nutrition News & Views

September 10, 1999
What to Do If Your Child Is Overweight-September 1999/No.4

The health status of United States children has generally improved over the past twenty years; however, the number of children who are overweight has more than doubled. According to the most recent statistics, about one in four children are overweight, and 15% are very overweight or obese.

Why are children obese? Genetics is often blamed for obesity. Genetics causes some children to be more susceptible to obesity, but genetics does not cause obesity. Children are overweight for a variety of reasons. Many children are spending hours sitting in front of the television or computer instead of playing and exercising outside. In addition, many families are eating a diet containing too many high-fat and high calorie foods like fast food, cakes, cookies, chips, and soda. In order for a child to lose weight a calorie deficit must be created. There are two ways to create a calorie deficit - exercise and eating healthy, lower calorie foods. Parents can help their overweight child by being supportive and adapting a healthy lifestyle of their own.

Children should have regular meals and snacks as part of their daily routine. Irregular meals and snacks can lead to weight problems by causing unintentional overeating. Children should eat a variety of foods that are rich in nutrients and moderate in calories. These foods include whole grains and enriched breads, rice, pasta, unsugared cereals, fresh fruits and vegetables, beans, well-trimmed, lean cuts of meat, chicken and turkey (without the skin), and low-fat milk, cheeses, and yogurt. The entire family should be eating these same foods. "Special diets", containing different foods from what the rest of the family eats, are not recommended for overweight children. Snack foods like ice cream, chips, snack crackers, soda, candy bars, and cookies tempt children to overeat. Parents should keep very few of these snack foods, if any, in the home. However, a child can occasionally eat these snack foods. Completely withholding them only makes these foods seem more desirable.

Physical activity can aid children in achieving healthful weights as well as promote their psychological well being. A Center for Disease Control and Prevention (CDC) survey showed that 48% of girls and 26% of boys do not exercise vigorously on a regular basis. Parents should limit the amount of time their children can sit in front of the television and computer. Parents can involve their children by asking them what they think is a "fair time limit". Experts recommend that families spend at least 30 minutes a day doing moderate-to-high-intensity physical activity. A child sitting in front of the television burns approximately 33 calories an hour, whereas a child standing burns 66 calories an hour. When playing a vigorous game like tag, a child burns 360 calories an hour. Therefore, physical activity is an important component in the prevention and control of obesity.

In summary, overweight children need to eat a variety of nutritious foods and to exercise regularly to lose weight and maintain a healthy weight. Parents have a major impact on their children's eating and physical activity. Therefore, a family's lifestyle, support, and cooperation play a major role in the weight-loss success in childhood.

Submitted by John P. Parish, MSU Dietetic Intern
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist,
MSU Extension Service, September 1999

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