April Day
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’TIS
THE SEASON TO BE HEALTHY? April Day |
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Before you deck the halls with
cakes and cookies this holiday season, your child’s pediatrician may
suggest you exchange them for fruit and vegetable trays instead. The number of overweight and obese children and teens in the United States has doubled in the last 20 years, according to national statistics, and more than 15 percent of children 6-19 years old are now considered overweight or obese. Preeti Wilkhu, a registered and licensed dietician and nutritionist working at the University of Central Florida’s Wellness Center, said parents are unaware of the importance of enforcing good nutrition habits. “How many parents know that their child only needs to grow 2 inches a year and gain only 6 pounds a year after the child’s third birthday until they reach puberty?” Wilkhu asked. “If your child is gaining 10-12 pounds a year, you know your child is on the verge of becoming overweight.” If a child is 30 percent over their ideal body weight, he is considered obese, Wilkhu said. “There are many parents of children who are overweight or at risk for becoming overweight who don’t necessarily see it as an issue,” said obesity researcher Myles Faith, Ph.D., who works in the weight and eating disorders program at the University of Pennsylvania School of Medicine. Research shows that the consequences of the obesity epidemic among American youth are serious. Overweight children are likely to become overweight and obese adults. These children are also more likely to suffer from an increased risk of heart disease and diabetes. They may also suffer mental health problems like depression and low self-esteem. Wilkhu asserted this epidemic is the result of a poor American diet. “The biggest problem here in America is the food. It’s all refined. “Kids eat breakfast and lunch in school. If you look at the lunch and breakfast menu at school, it’s all junk food. And then dinner is through drive thru.” Wilkhu said children are not engaged in enough physical activity, they don’t eat enough fruits and vegetables, and the hectic schedules of today’s parents hinder good eating habits. |
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| “I think American families
are getting too busy, working families especially,” Wilkhu said. “And
we have so many single parents who are going to school and working at the
same time. Also, TV and video games are the baby sitters. How many of us
walk? We will drive around the parking lot just to get the closest parking
to the store.” Acknowledging tight schedules make it difficult for families to consume healthier meals, Wilkhu suggests other ways to get in the habit of healthier living. “Cut TV and computer time to one hour during the week and a two hour maximum on the weekends. If you’re busy during the week, take your kid out on the weekend. Take them to the park or the beach and let them burn off those extra calories they consume. At night make their dessert a fruit. Make snacks high-protein and complex carbohydrates.” Wilkhu said even if it’s too hot or cold outside or parents are too tired to walk, they can just put on the music and dance with their children for 30 minutes. “Make them clean their room. Make them vacuum. Make them do some activity for at least 30 minutes.” With the holidays quickly approaching, many families will be eager to set out their cakes, pies and candies. Wilkhu urges family participation in eating healthier foods and added it’s important for parents to remember that, while children can enjoy holiday treats, they are in control of portion sizes and establishing limits. “I don’t mind kids enjoying the holidays,” Wilkhu said. “So when Thanksgiving and Christmas come, it’s okay for a kid to be a kid. But you need to set rules. Maybe say if your child eats dessert at lunchtime, he might not get a dessert at dinnertime. Or if your child wants a dessert at lunch and dinner, maybe split dessert in half.” Wilkhu recommends that parents start enforcing good eating habits before the holidays because promoting good eating habits is a habit and cannot be learned overnight. “Parents can’t eat a piece of cake in front of their child and say, ‘you can’t have any because you’re overweight,’” Wilku explained. “What kind of example would they be setting? If parents follow the same guidelines they set for their children, they won’t make their child feel singled out or lower their child’s self-esteem.” For healthy holiday treats, Wilkhu makes these suggestions: • Vegetable trays • Fruit trays • Peanut butter • Sliced ham / turkey • Salad • Rotisserie / baked chicken This season, don’t make holidays the reason for making poor health choices. Integrate nutritious foods in your meals, participate with the entire family and celebrate the holidays and a healthier lifestyle! |
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