Overweight toddler, overweight teen? Dr. P's 8 steps to a healthier family
He looked at me with shiny, hopeful eyes. "A Barcalounger," was his breathtaking response.
I think it this was at this exact moment (which happened about a decade ago) that I finally realized how profoundly the landscape for kids and obesity had changed. Now, of course, you can't avoid reading about it. And for good reason: the number of overweight kids is skyrocketing and worthy of every parent's attention.
I've blogged a lot about this subject before:
- Obese toddlers who can't fit into a normal car seat
- Overfeeding as a sign of love
- The advantages of a low animal fat diet
- Soda and juice intake contributing to obesity
Now comes new research* showing that overweight toddlers have a 40-50% chance of becoming overweight 12 year olds - which is a 6 times more likely risk compared to their thinner toddler pals.
This is still complicated. Genetics, as always, plays a significant role in both directions: some toddlers and children (and adults whom, of course, we all hate) can eat non-stop and never become overweight. Others might just as well apply the ice cream directly to their cute and ever-growing pot bellies and thunder thighs. It's those kids, this study suggests, for whom more care to prevent them from becoming overweight would be worthwhile.
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What does this mean for you parents? As usual, it's hard to find the right balance.
Certainly, putting a toddler on a diet is almost never a good idea. And obsessing about overweight so much that it becomes a constant battle and source of worry also misses the boat. After all, a childhood without any ice cream is unthinkable, I don't care what you weigh.
But, as parents, there are measures you can take for the entire family that will benefit everyone's health and, at the same time, serve to keep the excess weight off those of your kids who are susceptible to becoming overweight.
Dr P's 8 steps to a healthier family:
- Cut down on animal fat (skimmed or 1% fat milk and dairy products after the age of 3; use unsaturated oils; more broiled and baked, fewer fried foods).
- Smaller portions of foods for all.
- Don't use food as a reward for good behavior.
- Minimal junk food.
- Nutritious, low-calorie snacks like fruits and veggies. If they don't like it, tough. They can wait until the next meal to eat. They won't starve.
- Remembering that health, not food = love.
- Minimal juice and soda. Water as the beverage of choice!
- Plenty of opportunities for exercise (it's estimated that kids need at least 90 minutes / day of moderate exercise to stay fit).
Your goal is not a skinny toddler, just one who is not overweight and who, hopefully, will learn excellent eating preferences and exercise habits that will benefit him/her in the teen years to come.
I'd welcome hearing about nutritional and exercise strategies that have worked with your kids.
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*Article cited:
"Identifying risk for obesity in early childhood"
Pediatrics, September 2006, e594-601
Related Topics: WebMD Video: Keeping Kids Active, Motivating the Overweight Child, Extreme Obesity in Tots Linked to Low IQ
Technorati Tags: obese toddlers, diet, exercise, family nutrition, parenting
Labels: childhood obesity
15 Comments:
Boffo post, Steve. Really good.
Flea
I've created the following house rules to stem the amount of junk consumed by my 6-year-old:
1. If he eats well at dinner(not necessarily clearing his plate, but trying some of everything and consuming an appropriate amount) he is allowed to pick a small treat for dessert (a cookie, fun-size piece of candy, ice cream bar). The rest of the time, the snacks are off limits.
2. Soda is allowed when we eat out (less than once a week). At home and school, milk and water are the norm. Crystal Light is allowed on occasion. The great thing about this is that he doesn't pester me about soda since he knows he's not getting any unless we're going out to eat!
3. At the grocery store, anything not on the list that he wants (sugary cereal, snack cakes, etc) he has to pay for from his allowance. This controls the amount he is able to buy and also makes him think twice about using his own money to buy it!
Mealtimes are relaxed and pleasant with few of the "food battles" experienced by other families. I find that he is slimmer, gets sick less often, and is more cooperative and attentive than most kids his age. He also has a healthy appetite and very few food aversions. Coincidence? I think not!
A really important content area---you strike the right tone, ie not demonizing certain foods, not simply saying "Susie doesn't like vegetables so I don't give them to her", the importance of not making meals a war zone, the long term benefits of early eating habits----
Anonymous' regimen with her 6 y.o. is thoughtful, sensible and in line with what you are recommending
I also hope that burgeoning healthy food initiatives in schools, particularly elementary schools, will help parents and kids across SES--
Love your blog
One of the best writings I've seen on the subject----you recognize the obvious importance of diet in health and the "kidness" of kids!
It is--as you note so essential to start young----It is also important to help kids understand genetic differences in body build--Eating disorders in general would be helped by broad acceptance of all {healthy} body types
Thank you for bringing the professional literature to us in such a clear and entertaining way----I always enjoy your blog
As for dessert have kids eat raisins for a sweet treat. Frozen yogurt is better than icecream. pick snacks that have less than 11 grams of sugar, such as some cereal bars. The chewy fruit snacks has too much sugar. Look for snacks that have minium color dyes; Red 40,Lake Blue,etc. Check out recipes on line or in parental magazines for making kids foods heathy and fun.
My daughter was a normal thin toddler. however, when she started with the hormone changes, she started gaining weight. Although i try not to let her eat that much, i had no control when she was in school. But i think alot of it had to do with her hormones as it did me as a child.
My daughter was a normal size toddler but at the age of 8 she began to gain weight around her stomach, and has been gaining every since this age. My other daughter is a year younger and eats a substantial amount more than my overweight daughter does.I do not understand?
I enjoyed reading your article. Thank you! I am the mom of a 10 year old boy and an 8 year old girl. Joseph in an active, fit child who eats pretty well. He will eat most types of fruits and vegetables and is not opposed to bringing healthy snacks to school, as does my daughter. He is above average height and a little low on his weight, but his pediatrician is not concerned because he gains each year. On the other hand, my daughter has a completely different make-up/body type. She has consistently been a bit over the charts in her weight catagory and weighs at this point a bit more than her brother. Brought up in the same home environment, this is confusing to me. Am I to look into her metabolism? Again, we try to instill healthy eating habits. We eat veggies, fruits, and use very little butter, though we do use lots of olive oil. She was recently checked and I told that her cholesterol is a bit high, though her brothers is not. I am confused about what steps to take next. She does not eat ice cream, but once every two weeks. Maybe it's too much 2 percent milk. Could she be more predisposed to an inability to process animal fats than the rest of the family? My husband and I have normal range cholesterol, but my mom and grandmother have high.
Way too much emphasis on diet in young children, children aren't allowed to be children anymore. Juice is a healthy drink for adults or kids.
What am I to do if my child had never ate alot of junk food. Drinks at least 5 or more cups of water a day and maybe one small 4oz cup of pop every two weeks. I don't buy juice because it's better to eat fruit. Candy is maybe 2 times a month. I do not use sugar in my foods that I cook. My daughter does not eat vegetables. I have tryed everything to get her to eat vegetables but she vomits after one bite. She only has 2% milk with her cereal 4 days out of the week. WHAT DO I DO NOW????
Hi. I am writing a research paper on obesity in teens and young children in America.
I was just wondering if you could give me some advice so I can quote you in my paper.
I really liked the blog and I wish more parents would take this stuff a little bit more seriously!
thanks so much for your time!
I would have loved to have read the article, however, there is a huge tylenol advertisement blocking many of the paragraphs! How do you expect anyone to read your articles when your site is too worried about posting its commercials for advertising over helpful information?
anonymous 12/30/07:
I just reported that ad -- it's blocking my view, too. Thanks for saying something because I was wondering if it was just me.
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