Childhood Obesity (Part 2)

WHAT CAN BE DONE?

·         PARENTS ARE IN CHARGE OF THEIR CHILDREN’S HEALTH AND NUTRITION

Know what you’re feeding your children, understand nutritional facts and what the daily nutritional requirements of your child should be.

1.    Limit their sugar intake:

The American Heart Association has put into place guidelines for the limits of added sugar.  The amount of added sugar that a child should consume on a daily basis depends on the child's age and caloric intake:

• Preschoolers averaging 1,200 to 1,400 calories per day should limit added sugar to about 4 teaspoons (16 grams) per day.
• Children ages 4 to 8 who average 1,600 calories per day should limit added sugar to about 3 teaspoons (12 grams) a day. To fit in all the nutritional requirements for this age group, there are fewer calories available for added sugar.
• Pre-teen and teens averaging 1,800 to 2,000 calories per day should not have more than 5 to 8 teaspoons (20 to 32 grams) of added sugar per day.

One step to reduce added sugar is to take a look at what your children are drinking.  Beverages such as soda, fruit drinks, and sport drinks are packed with added sugar.  Another step to reduce added sugar is to decrease the intake of these kind of beverages.     

2.  Encourage healthy eating habits 

•     Provide plenty of vegetables, fruits and whole-grain products
•     Include low-fat or non-fat milk or dairy products.
•     Choose lean meats, poultry, fish, lentils and beans for protein
•     Serve reasonably sized portions
•     Encourage your family to drink lots of water
•     Limit sugar-sweetened beverages, sugar, sodium and saturated fat

3.    Help your kids understand the benefits of being physically active

Teach them that physical activity has great health benefits like:

• Strengthening bone
• Decreasing blood pressure
• Reducing stress and anxiety
• Increasing self-esteem
• Helping with weight management 

4.    Help kids stay active

Children and teens should participate in at least 60 minutes of moderate-intensity physical activity most days of the week, and every day if possible. Start adding physical activity to your own daily routine and encourage your child to join you. Some examples of moderate-intensity physical activity include:

• Brisk walking
• Playing tag
• Jumping rope
• Playing soccer
• Swimming
• Dancing
   

5.    Reduce sedentary time

·         Limit screen time such as TV, video games, Internet to no more than two hours a day. According to the American Academy of Pediatrics does not recommend TV for kids age 2 or younger. Additionally, encourage your children to find fun activities to do with family members or on their own that simply involve more activity.