How to Fight Childhood Obesity
Nutrition DIva’s 4 tips for raising healthier kids.
I have to applaud first lady Michelle Obama for making childhood obesity one of her keystone initiatives. The number of obese kids in the U.S. has tripled over the last 30 years. Today, one in every 5 kids is obese and a great many more are overweight. Not only is this a cruddy way to spend your childhood, but overweight kids are highly likely to become overweight adults, battling both their weight and the associated health problems for a lifetime.
Just as with the obesity epidemic among adults, the problem of childhood obesity is complex and tenacious—more than we can tackle in a 5 minute podcast. But you have to start somewhere. If you’re concerned about your child’s weight, start here:
3 Ways to Combat Childhood Obesity
Tip #1: Cut (Way) Down on Sweet Beverages
Of all the less-than-healthy foods kids consume, soda and other sweetened beverages, including juice and sports drinks, may be the worst. They have no nutritional value, they contain a lot of calories but don’t make a dent on hunger, and 100% of the calories they contain are in the form of refined sugar—probably the most damaging type of calories you can consume.
See also: Why Is Sugar Bad?
Kids consume about twice as much refined sugar as the generally recommended maximum, and about half of it comes in the form of sweetened beverages. Simply eliminating—or dramatically limiting—these drinks is a no-brainer. Soda is obviously a big problem. But you also want to be on guard against sweetened drinks that masquerade as healthy.
If you’ve been reading this column for a while, you know I don’t think very highly of processed fruit juices…even the ones that claim to provide a serving of vegetables. This is where the USDA and I differ — I don’t believe these drinks should count as a serving of fruits and/or vegetables. Nutritionally speaking, a glass of apple juice—even 100% unsweetened apple juice—is virtually indistinguishable from a glass of ginger ale.
See also: Is Fruit Good for You?
Sports drinks like Gatorade are also overused and overrated. Perhaps the association of these beverages with sports makes them seem harmless or even beneficial. But there’s no reason for anyone to suck this stuff down by the quart. If kids are exercising hard for an extended period of time or in very hot conditions, these drinks can help replace electrolytes and keep them hydrated. Otherwise, water is really the ideal
beverage.
See also: What to Eat Before, During, and After Sports
Tip #2: Limit Screen Time
There is a direct correlation between the amount of time kids spend in front of screens—including TVs, computers, games, and hand-helds—and their weight. Too much screen time is also a risk factor for ADD and other learning disorders.
With the exception of those video games where you’re dancing or otherwise moving around a lot, screen time is usually extremely sedentary. It’s also easy to snack mindlessly when you’re sitting in front of the TV or computer. And screen time increases kids’ exposure to aggressive marketing for junk and fast foods—and if you don’t think that influences their behavior, you’re underestimating the power of advertising.
When you set limits on screen time, kids have to find other ways to keep busy: kicking around a soccer ball, riding bikes to a friend’s house, weeding the garden (hey, a girl can dream!), or whatever. One or two hours of screen time per day, not counting screen time that’s legitimately homework-related, is plenty.
Of course, setting a limit is one thing: enforcing it is another. Removing TVs and computers from kids’ bedrooms is helpful, as is turning the TV off during dinner. There are also some free software applications and other devices that you can use to restrict your kids’ access to the internet, television, and other electronics when you’re not around to police them yourself.
Tip #3: Walk the Walk
There’s really no way around this: Kids with overweight parents are much more likely to be overweight themselves. If you’re serious about raising healthy kids, you’re going to have to get serious about your own lifestyle. That means cutting back on your own screen time, being more active, and eating healthier.
So turn off the TV. Prepare a meal—even a simple one—and sit down at the table to eat it. Take a walk or a bike ride after dinner. Your kids may act as if you are the last one they’d ever turn to for advice, but the truth is that they will imitate your habits—both the good and bad. And the habits they develop now will follow them into their adult lives.
Keep in Touch
Do you have other ideas on how to fight childhood obesity? Or a success story? Post them below in Comments.
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About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.
