Why does childhood obesity matter?
Children in the United States are gaining more weight than ever before.  They are eating too much high fat, high sugar foods and are less physically active.  Weight problems that develop in childhood can lead to weight-related issues like high blood pressure, diabetes, heart disease, and cancer.

How do I know if my child is overweight?
Your doctor can chart your child’s growth.  If your child is heavier than 95% of other children who are the same age and   height, he or she is considered to be overweight.  If your child is between 85-95%, he or she is considered at risk of becoming overweight.

You can also use these online BMI calculators for children.

CDC Children’s' BMI Calculator

Family Doctor.org Children’s BMI Calculator

If my child is overweight now, will he or she always have a weight problem?
Not all overweight children have weight problems as adults.  However, as children get older their risk for remaining overweight increases.  Their risk is even greater if their parents are overweight too.  If your child is overweight, it is  important to deal with the issue sooner rather than later.

How can I help my child lose weight?
The best way for your child to lose weight is to eat healthier and to exercise more. As a parent, you can help your child do both. Be patient--it may take some time. Don't limit how much food your child can eat. Instead, offer food that is healthier, such as fruits and vegetables. At the same time, don't put too much focus on his or her weight. Make sure you praise your child for his or her strengths, to build self-esteem.

What can we do to help our kids be healthier?

• Set a good example. It is part of our responsibility as parents to teach our children how to live healthy lives.  The       best time to start teaching these lessons to children is when they’re young, before unhealthy choices become     lifelong bad habits.  When we want to pass on healthy habits to our kids, it’s important to practice what we preach.    Just telling our kids what to do won’t necessarily work—they need to see us choosing healthy behaviors too.
• Pay attention to the kinds of food you buy.Limit the amount of "junk food" your kids eat. Have plenty of fresh fruits  and vegetables available.
• Be aware that even "low-fat" foods may include unwanted ingredients such as added sugar.
• Serve a variety of healthy foods and use appropriate portion sizes. Use the label on the package to determine what        a portion is for a particular food.  
• Encourage your child to drink plenty of water or milk instead of high-calorie fruit drinks and soda. 
• Get the whole family to start eating a healthier diet, so your child won't feel alone and will have role models to look    up to. 
• Eat meals and snacks at the table, not in front of the TV, to decrease the likelihood of overeating. 
• Try not to make your child eat when he or she isn't hungry--it's okay if you child does not eat everything on his or        her plate at every meal. 
• Try not to use food to comfort or to reward your child. 
• Try not to offer dessert as a reward for finishing a meal. Doing this teaches your child to value sweets more than     other foods. 
• Fast food is typically very high in calories, saturated fat and trans fat, so try to limit visits to fast-food restaurants           to  only once per week. 
• Limit the amount of time your children spend watching television, using the computer or playing video games.            The American Academy of Pediatricians recommends less than 1 hour of “screen time” per day. Encourage            physical activity, such as a sport your child enjoys, instead. 
• Make physical activity part of your family’s routine. Take a walk or go for a bike ride together. Encourage your       children to participate in extracurricular activities.

What are some examples of healthy meals?
Breakfast: The first meal of the day is a good time to give your child foods that are high in fiber. Whole-grain breads, cereals, fruit, low-fat or nonfat cheeses and yogurt are also good breakfast foods. Use skim or low-fat milk rather than whole or 2% milk. Fruit juice is usually high in calories and has fewer nutrients than whole fruit (fresh or canned).
Lunch: Use whole-grain breads and rolls to make a healthier sandwich. Whole grains increase the total fiber in your child's diet and are less processed than enriched white bread. Give your child whole-grain crackers with soups, chili and stew, and always serve fresh fruit (with the skin) with meals instead of chips or other high-calorie options.

What snacks are good for my child?
Fruits, vegetables, whole grains and low- or nonfat dairy also make great snacks for children. Here are some ideas for ways    to serve these foods to your kids:

Fruits :

·         Bits of fruit stirred into nonfat yogurt

·         Strawberries

·         Raisins

·         Grapes

·         Pineapple chunks

·         Orange or grapefruit sections

·         Bananas cooked lightly in apple juice

·         Apple slices with all natural peanut butter

·         Dried fruit mixes

Sweets and desserts:

·         Fat-free frozen yogurt

·         Juice bars

·         Sherbet and sorbet

Vegetables:

·         Carrot sticks

·         Celery sticks with all natural peanut butter

·         Raw broccoli and cauliflower florets with a low-fat dip or salsa

Whole grains:

·         Cereals or cereal bars that are low in sugar and fat, and high in fiber and protein

·         Whole-grain crackers, breads or bagels

 

Protein:

·         1% fat or fat-free cottage cheese or ricotta cheese

·         Water-packed tuna mixed with fat-free mayonnaise on top of
celery sticks or whole-grain crackers

·         Fat-free yogurt topped with sunflower seeds, chopped dried
fruit or a spoonful of oat bran

 

Where can I get more information?

·         Your family doctor

·         Childhood Obesity Parent Teacher Conference Handout

·         Family Doctor.org: Nutrition Section, Kids Section

·         CDC BMI for children

·         American Academy of Pediatricians 

·         Healthier Generation.org

 

 

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Any questions? Contact us at Strawberry Wilderness Community Clinic.