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Childhood Obesity

Dr. Gillani, Natural Health Atlanta

If you are the parent of an overweight or obese child, this article will offer you some insights, tips, and suggestions to help your child get in shape, eat healthy, and get active. Did you know obesity is defined by many practitioners as 20% above normal weight? If your child should weigh around 100 pounds to be in the healthy range and he or she weighs 120 pounds, this is considered to be obese.

According to the National Conference of State Legislatures, in 2007, the percentage of overweight and obese children (ages 10-17) in Georgia alone was 37.3%. At the national level, about 15.4% of children are obese. That mean’s Georgia’s childhood rate of obesity is 20% over the national average.

Considering Americans are eating more processed foods than fresh food and are sitting around on the computer or playing video games instead of being active outdoors, this may not come as such a shock.

Here are some useful tips on healthy habits to prevent childhood obesity:

• Avoid bringing junk food home.
• Limit your child's television time and avoid putting a television in your child's bedroom. Children with TV's in their bedrooms have been shown to drink more sugar-sweetened beverages and eat more fast food and less fruits and vegetables than children without TV's in their bedrooms. The American Academy of Pediatrics recommends 2 hours or less of television time per day.
• Motivate your child to get 60 or more minutes of physical activity per day. This should include a mixture of moderate-intensity aerobic activity, such as brisk walking, and vigorous-intensity activity, such as running.
• Add healthier snacks into your child’s diet.  Snacks should be small, the size of the palm of your hand. Thirty years ago, kids ate just one snack a day. Whereas, now they are trending toward three large snacks, resulting in an additional 200 calories a day.
• Have a stock of cereals, which are rich in fibers and whole wheat.
• Offer your child easy to eat vegetables including celery, carrots and cucumbers.
• Be creative with vegetables, like mash the cauliflower like potatoes and add low fat cheese to broccoli.
• Avoid red meats and make meals with lean meats such as fish and chicken.
• Add spices, such as cayenne pepper to diet to increase metabolism.
• Look for food Items listed Organic.  These are easier for the body to digest since they are all natural and have been raised or grown healthier.
• Avoid these Top 5 ingredients: hydrogenated oil, enriched flour, sugar, trans fat, and saturated fats. 

Finally, be a good role model to your child by eating a clean, healthy diet and living a physically active life.

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