(CNR) Childhood Obesity Lesson

Childhood Obesity Lesson 

Childhood obesity (20% over ideal body weight) has increased by 30% in the last 30 years. In the current decade, 1/3 of all children are obese. The age group that encompasses "childhood" ranges from ages 2- 11 years old. At this age range, a child may have a calorie demand of 1000-1600. From the young age of 2-4, the child may require fewer calories. But, as the child grows and increases activity level, the child will need more calories to thrive. However, if a child eats more calories than he or she burns, then obesity may occur. The risk factors of obesity are listed below.

 

Risk Factors Involved with Obesity

• Type 2 Diabetes
• Hypertension
• Cardiovascular Disease (CVD)

There are many factors that contribute to childhood obesity. The biggest factor is the parental role and guidance. The parent should be monitoring and modeling good eating behaviors and patterns. Cooking and serving healthy meals at home is key to good eating habits. Limiting fast food consumption and unhealthy snacking can help children maintain a healthy weight. Listed below are some of the common characteristics that obese children have in common.

• Family history of Type 2 Diabetes
• Low family income
• Eating when not hungry
• Watching excessive amounts of TV
• Sedentary lifestyles
• Obese parents

 

Portion Control

Children should practice portion control (the proper amount of food that is specific depending on age and gender). They should not be eating the same portions as their parents. See the table below for a good example of what is considered to be a serving size in different food groups.

Food Measurement	Portion Size	Image
1 cup of pasta or 1 medium fruit	tennis ball
1 medium potato	computer mouse
2 tablespoons peanut butter	golf ball
1 medium bagel	hockey puck
3 ounces of grilled/baked fish	check book
3 ounces of meat or poultry	deck of cards
1 slice of bread	cassette tape
1 cup of cereal flakes	fist
1 pancake	compact disk
1 1/2 ounces of cheese	4 stacked dice
1 teaspoon of margarine or spread	1 dice

 

Healthy Snacks

Many of the calories that are consumed by children are consumed during snack time. There should only be two snack times during the day. Mid-morning and late afternoon are both suitable times to offer a snack. Otherwise, if children snack too often, they will not be hungry for lunch or dinner. A nutrient-dense, 100-calorie snack will digest before the child's next meal.

 

Suitable Snack Ideas

• Fruit
• Low fat cheese
• Whole grain products with low sugar
• Veggies and low fat dip
• Low fat yogurt or milk

 

Sugar

Most children have around 165 discretionary calories a day. Most children will reach for items that are high in sugar if given the choice. Sugar is full of empty calories with no nutritional quality. When reading a nutrition label, it is best to examine for the amount of sugar it contains.

All sugar is not the same. There is naturally occurring sugar in milk (lactose), fruit (fructose), corn (dextrose and corn syrup), and honey and sugar (glucose). However, some companies process sugar or combine different types to form high fructose corn syrup and sucrose. It is best to get sugar from a natural source such as fruits and vegetables. The body metabolizes natural sugar more easily, therefore causing a lower spike in insulin. Cereals, snack bars, candy, soft drinks, and beverages can all contain high amounts of sugar.

 

Some Dangers of Sugar

• Suppresses the immune system
• Upsets the body's mineral balance
• Contributes to hyperactivity, depression, and lack of concentration
• Causes drowsiness after energy spike
• Reduce helpful HDL
• Increases bad LDL
• Interferes with the absorption of certain minerals
• Promotes tooth decay
• Contributes to weight gain

Curious about how the sugar content of your food stacks up? Visit SugarStacks Links to an external site. to see a sugar cube illustration of how the sugars in your favorite foods stack up.

 

Mealtime

Each family should have planned mealtimes where the family sits down and eats. This allows time for the child to eat and communicate with others. The child also sees the parents eating certain foods and this models appropriate behavior. Behaviors such as grabbing breakfast on the go and eating in the car do not allow the child the time needed to eat a meal. If a family is on the go, it is best to bring along healthy options like fresh fruits and vegetables, low fat cheese, and whole grain bread or wraps. Also, some fast food restaurants offer fruit instead of french fries. Fresh sandwiches and fruit are also a good meal option.

 

Treatment and Prevention

Listed below are some simple guidelines parents can follow to help treat or prevent obesity.

• Appropriate food portions
• Setting regular mealtimes
• Nutritious snacks
• Limiting high sugar/high fat foods
• Parents set a good example
• Physical activity
• Slow down eating
• Limiting TV time
• Parents should not use food as a reward/punishment

 

Self-Assessment: Obesity

 

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