Weight Management for Kids/Teens
Obesity is an issue many of us are all too familiar with. But what about our children? Studies suggest children are becoming obese at an alarming rate. As mothers of young children, Salome190 and I have teamed up to discuss obesity and weight management for kids and teens. We’ve put together some information on how to talk to your children and subtle changes you, as a parent, can make to their diet without putting your children on a ‘diet.’ We are not advocating a diet for children. If you feel that your child is overweight or obese, please seek the help of a qualified pediatrician and/or dietician.
Table of Contents
For Parents:
Chapter 1:Childhood Obesity
Section 1.1 What Causes Childhood Obesity?
Section 1.2 The Effects of Being Overweight
Section 1.3 Preventing Childhood Obesity
Section 1.4 Overcoming Overweight And Obesity In Your Child
Section 1.5 Avoid Falling into Some Common Food/Eating Behavior Traps
Chapter 2: Fast Food and Your Child
Section 2.1 What Are the Downfalls to Eating Fast Food?
Chapter 3: Healthy Snacking
Section 3.1 Snacking and Your Toddler
Section 3.2 How Late Should My Child Be Allowed To Snack?
Section 3.3 How Do I Get My Child to Snack Well?
Section 3.4 The S Word~Sugar
Section 3.5 Healthy Snack Ideas
For Teens:
Chapter 4: Dealing With Feelings
Section 4.1 Why Talk About Your Feelings?
Section 4.2 How to Talk About Your Feelings
Chapter 5: Self-Esteem & Body Image
Section 5.1 How Do I Raise My Self-Esteem?
Section 5.2 Exercise And Self-Esteem
Section 5.3 Uncontrollable Factors
Section 5.4 Positive Attitude
Edited Mar 23 2008 23:34 by undertherainbow
Reason: Moved over to Young Calorie Counters board
Reason: Moved over to Young Calorie Counters board
Chapter 1: Childhood Obesity
The percentage of overweight children in the United States is growing at an alarming rate. Families are spending more time doing sedentary activities, and spending less time preparing nutritious, home-cooked meals, day in and day out. From fast food to electronics, quick and easy seems to be the mindset of many people in the new millennium.
Since 1970s, the percentage of overweight kids and adolescents in the United States has more than doubled. Today, 10% of 2 to 5 year olds and more than 15% of children between the ages of 6 and 19 are overweight.
The percentage of overweight children in the United States is growing at an alarming rate. Families are spending more time doing sedentary activities, and spending less time preparing nutritious, home-cooked meals, day in and day out. From fast food to electronics, quick and easy seems to be the mindset of many people in the new millennium.
Since 1970s, the percentage of overweight kids and adolescents in the United States has more than doubled. Today, 10% of 2 to 5 year olds and more than 15% of children between the ages of 6 and 19 are overweight.
Section 1.1: What Causes Childhood Obesity
There are many factors that can contribute to causing child and adolescent obesity. Some are modifiable and others are not. Here are some examples:
Modifiable Causes Include
-Lack of regular exercise
-Sedentary behavior (lots of watching TV, using the computer, playing video games, etc)
-Eating habits - consuming too many high-calorie foods, eating when not hungry, eating prepackaged meals and too large of portions.
-Environment - Advertising high-calorie foods. Fast foods. Unhealthy school lunch options.
-Social Status
Non-Changeable Causes Included
-Genetics - Greater risk of obesity has been found in children of obese and
There are many factors that can contribute to causing child and adolescent obesity. Some are modifiable and others are not. Here are some examples:
Modifiable Causes Include
-Lack of regular exercise
-Sedentary behavior (lots of watching TV, using the computer, playing video games, etc)
-Eating habits - consuming too many high-calorie foods, eating when not hungry, eating prepackaged meals and too large of portions.
-Environment - Advertising high-calorie foods. Fast foods. Unhealthy school lunch options.
-Social Status
Non-Changeable Causes Included
-Genetics - Greater risk of obesity has been found in children of obese and
Section 1.2: The Effects of Being Overweight
Overweight children are at risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol - all once considered exclusively adult diseases.
Often overweight children experience bone and joint problems, shortness of breath, and restless sleep patterns.
Overweight children are often prone to low self-esteem that stems from being teased, bullied, or rejected by peers.
Children who are unhappy with their weight may be more likely than average-weight children to develop unhealthy dieting habits and eating disorders, and they may be more prone to depression, as well as substance abuse.
Overweight children are at risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol - all once considered exclusively adult diseases.
Often overweight children experience bone and joint problems, shortness of breath, and restless sleep patterns.
Overweight children are often prone to low self-esteem that stems from being teased, bullied, or rejected by peers.
Children who are unhappy with their weight may be more likely than average-weight children to develop unhealthy dieting habits and eating disorders, and they may be more prone to depression, as well as substance abuse.
Section 1.3: Preventing Childhood Obesity
Preventing your child from becoming overweight means adapting the way you and your family eat and exercise and the way you spend time together. Helping your children lead healthy lifestyles begins with you, the parent, and leading by example.
-Cut down on TV, computer, and video game time.
-Discourage eating while doing other activities.
-Serve a variety of healthy foods.
-Try to include 5 servings of fruits and vegetables a day in their diet.
-Encourage kids to eat breakfast everyday.
-Steer kids towards healthier fast-food options whenever possible.
-Encourage kids to be physically active.
-Introduce new, healthy foods often and in different ways.
Preventing your child from becoming overweight means adapting the way you and your family eat and exercise and the way you spend time together. Helping your children lead healthy lifestyles begins with you, the parent, and leading by example.
-Cut down on TV, computer, and video game time.
-Discourage eating while doing other activities.
-Serve a variety of healthy foods.
-Try to include 5 servings of fruits and vegetables a day in their diet.
-Encourage kids to eat breakfast everyday.
-Steer kids towards healthier fast-food options whenever possible.
-Encourage kids to be physically active.
-Introduce new, healthy foods often and in different ways.
Section 1.4: Overcoming Overweight And Obesity In Your Child
The key is to take the whole-family approach. It's the "practice what you preach" thinking. Get your kids involved by letting them help you plan and prepare healthy meals.
Let your children know that you love them- no matter what - and that you want to help your child be happy and healthy.
The key is to take the whole-family approach. It's the "practice what you preach" thinking. Get your kids involved by letting them help you plan and prepare healthy meals.
Let your children know that you love them- no matter what - and that you want to help your child be happy and healthy.
Section 1.5: Avoid Falling into Some Common Food/Eating Behavior Traps
-Don't reward children for good behavior or try to stop bad behavior with sweets or treats.
-Don't maintain a clean-plate policy. Reinforce the idea that they should only eat when they're hungry.
-Don't reward children for good behavior or try to stop bad behavior with sweets or treats.
-Don't maintain a clean-plate policy. Reinforce the idea that they should only eat when they're hungry.
Chapter 2: Fast Food and Your Child
We?ve become a society that turns more and more to convenience and that means consuming more fast food. Sadly, our children are not immune to our actions, and they are also consuming a lot of fast food. It is estimated that about 30% of children will eat fast food on any given day. While this number doesn?t sound too high, most children will eat fast food 2 or 3 times a week, and that can be detrimental to their growing bodies.
We?ve become a society that turns more and more to convenience and that means consuming more fast food. Sadly, our children are not immune to our actions, and they are also consuming a lot of fast food. It is estimated that about 30% of children will eat fast food on any given day. While this number doesn?t sound too high, most children will eat fast food 2 or 3 times a week, and that can be detrimental to their growing bodies.
Section 2.1: What Are the Downfalls to Eating Fast Food?
There are multiple reasons why children should avoid becoming frequent consumers of fast food.
More information on the study done to determine this data can be found at http://www.cnn.com/2004/HEALTH/parenting/01/0 5/fast.food.ap/.
There are multiple reasons why children should avoid becoming frequent consumers of fast food.
- Fast food is typically high in calories. If you?ve ever used the Calorie-Count search function, you may have been surprised to see that you?re favorite meal from a fast food joint is so high in calories. We often don?t realize just how many calories are in that small hamburger we ordered, not to mention the fries and drink! Thus, children that consume fast food typically consume a larger number of calories than their peers that eat less fast food.
- Fast food also tends to be higher in fat content, carbohydrates, and sugar.
- Don?t forget those carbonated beverages your kids love! They?re also high in calories and sugar with no real nutritional value.
- When children fill up on fast food, they tend to avoid eating fruits and vegetables, and other healthier alternatives. In doing so, they end up getting less essential nutrients in their diets, including fiber.
More information on the study done to determine this data can be found at http://www.cnn.com/2004/HEALTH/parenting/01/0 5/fast.food.ap/.
Chapter 3: Healthy Snacking
Snacking can be an important part of a child?s daily routine. Yes, that?s right, snacking is not a bad thing! However, constant snacking on high caloric, low nutritional snacks can be a bad thing. Just as fast food contributes to obesity, so can snacking on all the wrong foods.
Snacking can be an important part of a child?s daily routine. Yes, that?s right, snacking is not a bad thing! However, constant snacking on high caloric, low nutritional snacks can be a bad thing. Just as fast food contributes to obesity, so can snacking on all the wrong foods.
Chapter 3.1: Snacking and Your Toddler
Research shows that young children NEED to snack! Due to their small stomachs, young children tend to eat small portions. This means that they need to eat more often to feel full, and because of the small portions, they tend to not get all of the nutrients they need from any one meal. Also, growth in children tends to slow after one year of age, so their appetites decrease. Eating less gives toddlers less chance to maximize their nutritional intake. Make the most of those snacks! Planning healthy snacks for young children can help them consume all of the essential nutrients. However, when feeding young children, keep in mind the size of the foods they?re eating and avoid choking hazards.
Research shows that young children NEED to snack! Due to their small stomachs, young children tend to eat small portions. This means that they need to eat more often to feel full, and because of the small portions, they tend to not get all of the nutrients they need from any one meal. Also, growth in children tends to slow after one year of age, so their appetites decrease. Eating less gives toddlers less chance to maximize their nutritional intake. Make the most of those snacks! Planning healthy snacks for young children can help them consume all of the essential nutrients. However, when feeding young children, keep in mind the size of the foods they?re eating and avoid choking hazards.
Section 3.2: How Late Should My Child Be Allowed To Snack?
While healthy snacking is encouraged, you don?t want to spoil dinner. Use your best judgment on this one. If dinner will be ready in half an hour, it?s probably not a good idea to let your child have a huge snack. On the other hand, if your child will be with a caregiver until early evening, it may be a good idea to let the caregiver feed them an early dinner. Your child may want to snack again when your family is enjoying their later dinner.
While healthy snacking is encouraged, you don?t want to spoil dinner. Use your best judgment on this one. If dinner will be ready in half an hour, it?s probably not a good idea to let your child have a huge snack. On the other hand, if your child will be with a caregiver until early evening, it may be a good idea to let the caregiver feed them an early dinner. Your child may want to snack again when your family is enjoying their later dinner.
Section 3.3: How Do I Get My Child to Snack Well?
Fill your cupboards and refrigerator with healthy options. If sugary snacks like candies and cookies are not available to your child, they will be more likely to eat healthier alternatives.
Offer simple, similar choices. Avoid offering choices between opposites like candy or fruit. Offer a choice between two pieces of fruit, or between cottage cheese and yogurt.
Spice up your snacks. Pair fruits and veggies with things such as peanut butter or low-fat dip.
Avoid letting your child snack in front of the television. Most people, adults included, tend to eat more than they realize if they?re also watching television. Also, this helps your children avoid television ads showing tempting treats. They?re less likely to want junk food if they don?t see it advertised.
You are your children?s biggest role model! Consuming healthy foods yourself will encourage children to also eat them. Remember, practice what you preach!
Section 3.4: Sugar
We all know that sugar causes cavities, but do you know why? It reacts with bacteria in the mouth to create a type of acid that stays on the teeth for up to 20 minutes. This acid eats away at tooth enamel. Sticky foods pose more of a risk since they stay in the mouth longer and stick to teeth.
While you?re avoiding sticky foods and snacks, also try providing juices sparingly to your children. The sugar content in juices is typically high, and even 100% juices may have more calories than a carbonated beverage! In addition to the high sugar content, juices also have less fiber than an actual piece of fruit. Juices are not the enemy, however. They do have other healthy nutrients, so they should not be entirely off-limits. It is recommended that children have no more than two 6-ounce servings of juice a day.
Carbonated drinks should also be consumed sparingly. In addition to tooth decay due to sugar content, they also promote obesity when consumed in large quantities. Carbonated drinks also tend to be high in calories and offer little nutritional value.
We all know that sugar causes cavities, but do you know why? It reacts with bacteria in the mouth to create a type of acid that stays on the teeth for up to 20 minutes. This acid eats away at tooth enamel. Sticky foods pose more of a risk since they stay in the mouth longer and stick to teeth.
While you?re avoiding sticky foods and snacks, also try providing juices sparingly to your children. The sugar content in juices is typically high, and even 100% juices may have more calories than a carbonated beverage! In addition to the high sugar content, juices also have less fiber than an actual piece of fruit. Juices are not the enemy, however. They do have other healthy nutrients, so they should not be entirely off-limits. It is recommended that children have no more than two 6-ounce servings of juice a day.
Carbonated drinks should also be consumed sparingly. In addition to tooth decay due to sugar content, they also promote obesity when consumed in large quantities. Carbonated drinks also tend to be high in calories and offer little nutritional value.
Section 3.5 Healthy Snack Ideas
You may have a child who has special needs. Whether they?re diabetic, have food allergies, or are lactose intolerant, there are still healthy options. The following website offers a comprehensive list of snack ideas for many special needs, http://www.kidshealth.org/kid/recipes/index.h tml.
You may have a child who has special needs. Whether they?re diabetic, have food allergies, or are lactose intolerant, there are still healthy options. The following website offers a comprehensive list of snack ideas for many special needs, http://www.kidshealth.org/kid/recipes/index.h tml.
Chapter 4: Dealing With Feelings
Sometimes the toughest thing about feelings is sharing them with others.
Sometimes the toughest thing about feelings is sharing them with others.
Section 4.1: Why Talk About Your Feelings?
The way a person feels inside is important. It can be really hard not to tell anyone that you're feeling sad, worried, or upset. Then, it's just you and these bad feelings. If you keep feelings locked inside, it can even make you feel sick!
But if you talk with someone who cares for you, like your mom or dad, you will almost always start to feel better. Now you're not all alone with your problems or worries. It doesn't mean your problems and worries disappear magically, but at least someone else knows what's bothering you and can help you find solutions.
Your mom and dad want to know if you have problems because they love you and they want to know what's happening in your life. But what if a kid doesn't want to talk with mom or dad? Then find another trusted adult, like a relative or a counselor at school. Maybe this person can help you talk with your mom and dad about your problem or concern.
The way a person feels inside is important. It can be really hard not to tell anyone that you're feeling sad, worried, or upset. Then, it's just you and these bad feelings. If you keep feelings locked inside, it can even make you feel sick!
But if you talk with someone who cares for you, like your mom or dad, you will almost always start to feel better. Now you're not all alone with your problems or worries. It doesn't mean your problems and worries disappear magically, but at least someone else knows what's bothering you and can help you find solutions.
Your mom and dad want to know if you have problems because they love you and they want to know what's happening in your life. But what if a kid doesn't want to talk with mom or dad? Then find another trusted adult, like a relative or a counselor at school. Maybe this person can help you talk with your mom and dad about your problem or concern.
Section 4.2: How to Talk About Your Feelings
You can't tell your friends what's inside your backpack if you don't know what's in there yourself. Feelings are the same way. Before you can share them with anyone, you have to figure out what feelings you have.
Making a list of your feelings can help. You can do this in your head or by writing it out on a piece of paper or even by drawing pictures. Is something bothering you? How does it make you feel? Do you feel this emotion only once in a while or do you feel it a lot of the time?
When you're trying to figure out your feelings, it might help to remember something that happened and think about how it made you feel. Then you can say, "I feel sad when my friend doesn't play with me" or "I feel angry when my brother always wins at baseball." This can help you figure out your own feelings. It also gives the person you're talking with more information about what's bothering you.
Once you know who you can talk with, you'll want to pick a time and place to talk. Does it need to be private, or can you talk with your brother and sister in the room? If you think you'll have trouble saying what's on your mind, write it down on a piece of paper. If the person doesn't understand what you mean right away, try explaining it a different way or give an example of what's concerning you. Is there something you think could be done to make things better? If so, say it.
Some kids - just like some adults - are more private than others. That means some people will feel more shy about sharing their feelings. A kid doesn't have to share every feeling he or she has, but it is important to share feelings when a kid needs help. You don't have to solve every problem on your own. Sometimes you need help. And if you do, talking about your feelings can be the first step toward getting it.
Here is a great link to information on how to deal with all kinds of feelings.
http://www.kidshealth.org/kid/feeling/index.h tml
You can't tell your friends what's inside your backpack if you don't know what's in there yourself. Feelings are the same way. Before you can share them with anyone, you have to figure out what feelings you have.
Making a list of your feelings can help. You can do this in your head or by writing it out on a piece of paper or even by drawing pictures. Is something bothering you? How does it make you feel? Do you feel this emotion only once in a while or do you feel it a lot of the time?
When you're trying to figure out your feelings, it might help to remember something that happened and think about how it made you feel. Then you can say, "I feel sad when my friend doesn't play with me" or "I feel angry when my brother always wins at baseball." This can help you figure out your own feelings. It also gives the person you're talking with more information about what's bothering you.
Once you know who you can talk with, you'll want to pick a time and place to talk. Does it need to be private, or can you talk with your brother and sister in the room? If you think you'll have trouble saying what's on your mind, write it down on a piece of paper. If the person doesn't understand what you mean right away, try explaining it a different way or give an example of what's concerning you. Is there something you think could be done to make things better? If so, say it.
Some kids - just like some adults - are more private than others. That means some people will feel more shy about sharing their feelings. A kid doesn't have to share every feeling he or she has, but it is important to share feelings when a kid needs help. You don't have to solve every problem on your own. Sometimes you need help. And if you do, talking about your feelings can be the first step toward getting it.
Here is a great link to information on how to deal with all kinds of feelings.
http://www.kidshealth.org/kid/feeling/index.h tml
Chapter 5: Self-Esteem & Body Image
What is Self-Esteem?
Self-esteem is the opinion you have of yourself. How you value yourself as a person.
Self-esteem is important because it can affect they way we act.
What is Low Self-Esteem?
Low self-esteem results from you having a poor self-image of yourself.
What is High Self-Esteem?
It is one of the most important aspects of your life. If you have a high level you will be confident, happy and sure of yourself. You will be highly motivated and have the right attitude to succeed.
Self-esteem, is therefore, crucial to you and is a cornerstone of a positive attitude towards living.
Self-Esteem Test http://www.more-selfesteem.com/test.htm
What is Body Image?
Body image is how you feel about your physical appearance. Body image is an important factor in self-esteem. If you have a poor opinion of your body it can lead to a very low self-esteem and self-confidence.
Some teens struggle with their body image when they begin puberty because the body goes through many changes. The changes that come with puberty can affect how both girls and guys feel about themselves. Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish that they were developing faster. Girls may feel pressure to be thin but guys may feel like they don?t look big or muscular enough.
These changes, combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves to other people around them or to famous people they see on TV, in movies, or in magazines.
What is Self-Esteem?
Self-esteem is the opinion you have of yourself. How you value yourself as a person.
Self-esteem is important because it can affect they way we act.
What is Low Self-Esteem?
Low self-esteem results from you having a poor self-image of yourself.
What is High Self-Esteem?
It is one of the most important aspects of your life. If you have a high level you will be confident, happy and sure of yourself. You will be highly motivated and have the right attitude to succeed.
Self-esteem, is therefore, crucial to you and is a cornerstone of a positive attitude towards living.
Self-Esteem Test http://www.more-selfesteem.com/test.htm
What is Body Image?
Body image is how you feel about your physical appearance. Body image is an important factor in self-esteem. If you have a poor opinion of your body it can lead to a very low self-esteem and self-confidence.
Some teens struggle with their body image when they begin puberty because the body goes through many changes. The changes that come with puberty can affect how both girls and guys feel about themselves. Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish that they were developing faster. Girls may feel pressure to be thin but guys may feel like they don?t look big or muscular enough.
These changes, combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves to other people around them or to famous people they see on TV, in movies, or in magazines.
Section 5.1: How Do I Raise My Self-Esteem?
Adolescents worry how they compare and appear to their friends and others. Looks and physical appearance are very important. Teenagers want to look like the stars and pop idols they see on TV. However, these stars are not average looking people. Adolescent often fall into the trap of believing that if they are not like these attractive stars they are not worth anything.
The first thing to do is recognize that your body is your own, no matter what shape, size, or color it comes in. If you are very worried about your weight or size, check with your doctor to verify that things are OK. But it is no one's business but your own what your body is like ? ultimately, you have to be happy with yourself.
Next, identify which aspects of your appearance you can realistically change and which you can?t. Everyone (even the most perfect-seeming celebrity) has things about themselves that they can't change and need to accept ? like their height, for example, or their shoe size.
If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat nutritious foods. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem!
Adolescents worry how they compare and appear to their friends and others. Looks and physical appearance are very important. Teenagers want to look like the stars and pop idols they see on TV. However, these stars are not average looking people. Adolescent often fall into the trap of believing that if they are not like these attractive stars they are not worth anything.
The first thing to do is recognize that your body is your own, no matter what shape, size, or color it comes in. If you are very worried about your weight or size, check with your doctor to verify that things are OK. But it is no one's business but your own what your body is like ? ultimately, you have to be happy with yourself.
Next, identify which aspects of your appearance you can realistically change and which you can?t. Everyone (even the most perfect-seeming celebrity) has things about themselves that they can't change and need to accept ? like their height, for example, or their shoe size.
If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat nutritious foods. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem!
Section 5.2: Exercise And Self-Esteem
Exercising greatly enhances your self-esteem and mental outlook while reducing stress.
One theory is that endorphins, a chemical the pituitary gland produced during vigorous exercise improves your mood.
Regular exercise also decreases the risk of heart disease and cancer, and there may be a connection between these illnesses and depression.
Most people agree that even though they may not look forward to doing a workout, they tend to feel better after they do.
Exercising greatly enhances your self-esteem and mental outlook while reducing stress.
One theory is that endorphins, a chemical the pituitary gland produced during vigorous exercise improves your mood.
Regular exercise also decreases the risk of heart disease and cancer, and there may be a connection between these illnesses and depression.
Most people agree that even though they may not look forward to doing a workout, they tend to feel better after they do.
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