Click the graphic for a larger version. Credit: American Heart Association
September is Childhood Obesity Awareness Month. According to the American Heart Association, “about one in three American kids and teens is overweight or obese, nearly triple the rate in 1963. Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include high blood pressure, type 2 diabetes and elevated blood cholesterol levels. There are also psychological effects: Obese children are more prone to low self-esteem, negative body image and depression. And excess weight at young ages has been linked to higher and earlier death rates in adulthood.”
The AHA has a lot of great information about childhood obesity, its causes, and how to prevent and fix it on its website at heart.org. Here are some highlights:
• You can input your child’s age, sex, height, and weight into this Body Mass Index calculator from the Centers for Disease Control to determine if he or she might have a weight problem. A BMI above the 85th percentile is a signal that your child is at risk.
• Substituting healthier ingredients in your recipes is a good way to quickly improve your family’s diet without making a major change. Some of the AHA’s recommendations include:
Whole milk (1 cup) → 1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil
Sour cream → Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream
Butter (1 tablespoon) → 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil
Egg (1) → 2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)
• Reducing sedentary time is important. Screen time (TV, video games, Internet) shouldn’t last more than a total of two hours a day. The American Academy of Pediatrics doesn’t recommend TV for kids 2 or younger. Encourage your kids to find activities that involve more activity.
The AHA says the biggest factors in whether your kids get healthier and lose weight are: if their parents — that’s YOU! — are included in any dietary changes; strong social support from others when it comes to choosing and preparing food; and regular physical activity and support in getting it.
Finally, if you prepare school lunch for your kids, here’s a handy PDF from Froedtert Hospital with some tips on how to make lunches that are healthier and still taste great.