Childhood Obesity:
Restoring the Balance
About 15% of children and teens—more than ever before—are now overweight. What’s behind this unhealthy trend? Experts blame a growing energy imbalance. In other words, children take in more calories than they burn through exercise and other activities. The average child consumes an average of 110 to 165 excess calories each day.
Obesity is not just child’s play.
Overweight kids and teens have
a higher risk for diabetes, asthma,
joint problems, and sleep disorders. They
are more likely to be teased and bullied. Plus,
70% of them will become overweight adults.
Make sure your child knows you love her regardless of her weight, but encourage her to make healthy choices.
Eating Right
Children’s calorie needs vary by age and activity level. For instance, young, inactive girls ages 4 to 8 need 1,200 calories, whereas boys ages 14 to 18 who play sports may require up to 3,200.So, don’t put your little ones on a diet without a doctor’s advice. Instead, help them fuel their growing bodies by sorting foods into three groups:
- “Go foods” are low in calories and high in nutrients. They can be eaten almost anytime. Think fruits, veggies, lean meats, and whole-grain breads.
- “Slow foods” are higher in fat, sugar, and calories. Serve these no more than several times a week. Examples include avocados, white bread, and ham.
- “Whoa foods” only should be eaten once in a while or on special occasions. Treats such as french fries, donuts, and ice cream fall into this category.
Get Moving
One recent study found that one-third of U.S. children and teens are not physically fit. Have your child aim for 60 minutes of activity on all or most days of the week. For best results, follow this weekly schedule:- As often as possible: Play outside, help with active chores, or walk.
- Three to five times per week: Engage in cardiovascular activities, such as biking or swimming.
- Two to three times per week: Focus on flexibility and strength. Try yoga or push-ups.
