By Shannon Trouse, FNP at Dr. W. Lloyd Hudson’s office
If your child is overweight, there are steps you can take to pare down the pounds and improve her health.
It is an unfortunate characteristic of our lovely southern states that overweight, fat babies are perceived as cute, healthy or loved. Southern families frequently use food as a comfort or as an expression of affection. In Georgia alone, nearly 40% of children are overweight or obese. Pretty impressive.
How do you know if your child is obese? Your child’s pediatrician uses a growth chart to graph the height, weight, and BMI of your child. This is done at yearly physicals, sports physicals, and can also be done as a visit simply to address weight.
Weight is a delicate subject and many parents are resistant to accepting the role they have in the growth of their child. Your pediatrician is one of your best support systems. Once medical conditions have been ruled out, a plan can be developed that suits your child’s individual needs. An overweight child is at risk for diabetes, high blood pressure, heart disease, sports injuries, and emotional/social difficulties.
There is a extensively researched correlation between a child’s amount of screen time and body weight. The American Academy of Pediatrics currently recommends no TV for children under two years old and one hour a day for older children.
The first changes to make are at home (where you have the most control and influence).
- Stop all juices, sweet tea, regular sodas, and sports drinks.
- Change to reduced or fat free milk, flavored waters, and sugar free drinks. A tween or teenager can lose 10 pounds in one year with simple drink changes.
- Limit starchy foods. Children do need carbohydrates but a relatively small amount. Foods to limit are fries, chips, rolls, cornbread, rice, pasta, crackers, pancakes, waffles, bread, and potatoes. Of course, these are the exact foods that children tend to like the most. Children’s stomachs are small and it is easy for them to fill up on juice and fries. This leaves little room for healthier foods.
- Remember that everyone in the house is to eat the same foods. It is inappropriate for children to watch other family members eat a food they are not allowed to have.
- A child needs to have three meals a day and two snacks. Learn portion sizes appropriate for the age of your child. A toddler eats 1⁄4 of an adult serving. An older child eats 1⁄2 of an adult serving
- Make sure that inappropriate snacks are not in the house. It is much easier to refuse green beans when chips can be found after dinner.
There can be an adjustment period when your child may go on a “food strike” and will rather not eat than eat the new, healthier options. This is normal and will self resolve with the child’s hunger. At the end of the day, remember that you child will (most likely) not have money nor will he be able to drive. Therefore, he will eat what you provide for him. You may not be very popular for a while but that resolves too!
Websites for learning about nutrition and portion sizes:
Shannon Trouse, FNP at Dr. W. Lloyd Hudson’s office
5652 Veterans Pkwy Columbus, GA 31904
Now accepting new patients
Call 706-322-7351 to make an appointment.
Image Source: wikipediacommons.com
