Overweight Children

If you have an overweight child, then you need to understand that the habits that we learn as children tend to stay with us into adulthood.  Parents are the providers, the nurturers and mentors and if you lead by example and take control of what's in the pantry and fridge and make healthy choices for meals and snacks, you can turn an unhealthy child into a healthy, happy kid. 

Don't sit back and ignore it, do something to help them.  It's not fun being an overweight adult, but for a child it can damage them for life.  I know, because I was once an overweight kid.  In primary school I used my step-father’s surname which was McFadden, guess what the boys called me???  MacFATTEN!  Then in high school, my nickname was PORKY.  Kids just want to be like their friends, normal.  To wear the same clothes, to be able to play sport and run and not to have to worry about how they look or how unfit they are.

Here are 5 tips to help you and your children get back to a healthy lifestyle:

1.  Eating habits are often set in the first few years of life.  Don’t force your child to finish what is on their plate.  Let them recognise the signs of when they are full.

2.  Kids drink too many sweet drinks.  A can of soft drink has around 9 teaspoons of sugar.  Replace sugary drinks (such as soft drinks and juice) with water.  If this doesn't go over well then add a little diet cordial to the water.

3.  Parents tend to over feed their children.  When serving up meals for children, remember their stomach is much smaller than ours.  You should be able to see the difference in your serve to theirs.

4.  The main reason children are overweight is due to overeating, bad food choices and inactivity.  So the answer is; to offer healthy, low fat, low sugar foods, in moderate amounts and get them away from the TV and computer.  Enrol them into a sport that they are interested in, or encourage them to go walking or bike riding with you before school or after dinner.  If you can afford it why not sign them up at a gym that has programs for children.

5.  Keep a plentiful supply of fresh fruits, canned fruit in natural juice, low joule jellies, yoghurts, rice crackers and pretzels (to name just a few) for snacking.  The ideal snack should be low in fat and sugar.  Although it is not recommended to give skim milk to children under two.  For older children Physical Skim has more calcium and hardly any fats.

6.  Unless your child is obese never put them on a diet, instead just give them healthy choices and as they grow they will balance out.  Set realistic goals and let them decide what they really want to achieve.

7.  Takeaways are very high in saturated fat.  A meal from a well-known hamburger joint can contain as much as 80gms of fat.  Everything in moderation is the way to go with children, don't make takeaway meals a normal everyday occurrence, more a treat.

8.  Children have very little willpower and if food is in the cupboard - like biscuits and chips, they will eat them even if they know they shouldn't.

An example of a healthy snack; a delicious strawberry.

So make the house a safe house, buy only healthy food so that if they are hungry they only have healthy choices.  Don't think they can lose weight on their own; they need your help and discipline.

9.  No one likes being the odd one out and research shows in the sometimes cruel world of children, overweight kids are more likely to be shut out socially than even kids with other physical challenges.  Overweight children suffer from low self-esteem, depression, rejection from peers and the increased risk of becoming obese adults with health problems.

10.  And finally, love them no matter what and never ever tell them they are fat even if it is said in a joking way.  This is no laughing matter to them.