Saturday, February, 11, 2012

Weight problems and children

Table of Contents

See also: Balanced diet

HEALTHY SNACKING

Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at mealtimes.

You should make snacks as nutritious as possible, without depriving your child of occasional chips or cookies, especially at parties or other social events. Below are some ideas for healthy snacks.

Examples of healthy snacks are:

  • Fresh, frozen, or canned vegetables and fruit served either plain or with lowfat or fat-free cheese or yogurt
  • Dried fruit, served with nuts or sunflower or pumpkin seeds
  • Breads and crackers made with enriched flour and whole grains, served with fruit spread or fat-free cheese
  • Frozen desserts, such as nonfat or lowfat ice cream, frozen yogurt, fruit sorbet, popsicles, water ice, and fruit juice bars

Children should be taught to limit high-calorie soft drinks and foods such as candy and desserts, and salty snacks such as potato chips and french fries .However, even these types of snacks may have a place in the diet (in moderation, of course).

Warning: Children of preschool age can easily choke on foods that are hard to chew, small and round, or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, raisins, nuts, and seeds, and popcorn. It's important to carefully select snacks for children in this age group.

Limit television viewing. In addition, discourage eating while watching tv. Try to eat only in the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.

MONITOR MEALS OUTSIDE THE HOME

Find out more about your school lunch program, or pack your child's lunch to include a variety of foods. Also, select healthier items when dining at restaurants.

INCREASE YOUR FAMILY'S PHYSICAL ACTIVITY

Regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. It is also an important part of a healthy lifestyle. Some simple ways to increase your family's physical activity include the following:

Be a role model for your children. If your children see that you are physically active and have fun, they are more likely to be active and stay active for the rest of their lives.

Review Date: 10/01/2009
Reviewed By: David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc., and Neil K. Kaneshiro, MD, MHA, Clinical Assistant Professor of Pediatrics, University of Washington School of Medicine.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)