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Title: Diet + Weight Control for Children

Author: Chris Chenoweth

Article:
Let your child know he or she is loved and appreciated whatever
his or her weight. An overweight child probably knows better
than anyone else that he or she has a weight problem. Overweight
children need support, acceptance, and encouragement from their
parents.

Focus on your child's health and positive qualities. NEVER focus
on your child's weight.

Try not to treat your child differently if he or she is
overweight. Instead, focus on gradually changing your family's
physical activities and eating habits.

Be a good role model for your child. If your child sees you
enjoying healthy foods and physical activity, he or she is more
likely to do the same now and for the rest of his or her life.

Realize that an appropriate goal for many overweight children is
to maintain their current weight while growing normally in
height. They do not necessarily need to lose weight.

CALORIE NEEDS FOR TEENAGERS AND CHILDREN:

Children normally need a certain number of calories each day
(energy allowance). Their bodies use these calories as energy
for normal daily activities (walking, breathing, etc.).

The approximate calorie-needs for boys are: from 2000 calories
for a 7-10 year old, 2500 calories for an 11-14 year old, and
3000 calories for a 15-18 year old.

The approximate calorie needs for girls are: from 2000 calories
for a 7-10 year old, to 2200 calories for an 11-18 year old.

HOW TO LOSE WEIGHT:

*Decreasing calories-in: meaning eat fewer calories, or

*Increasing calories-out: meaning burn more calories, or

*Ideally, a combination of both.

WEIGHT MANAGEMENT GOALS:

The first goal of weight management in kids and young teenagers
should be to stop weight gain and maintain normal growth in
height. This way they can 'grow into' their weight. To start,
have your child eat healthier (about 500 fewer calories each
day) and begin a program of regular exercise and physical
activity.

Once your child has stopped gaining weight and is on a regular
program of dieting and exercising, you can set further goals of
slow weight loss, if necessary. Do so cautiously.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - BEHAVIOR MODIFICATION:

It is important to modify the behaviors that have caused your
child to become overweight and prevent weight loss, including:

LIMITING TELEVISION: You should limit television viewing to
about one or two hours each day (this includes playing video
games or using the computer). Watching television encourages
lack of exercise and exposes the viewer to fatty food
commercials.

SNACKS: You should limit snacks to two each day and they can
include low-calorie foods, such as raw fruits or vegetables.
Avoid using high calorie or high fat foods for snacks,
especially chips, cookies, etc.

DRINKING: You should encourage your child to drink four to six
glasses of water each day, especially before meals. Water has no
calories and it will help you to feel full. Other drinks can
include diet sodas and lowfat milk. Avoid letting your child
drink regular soft drinks or fruit juices, as they are high in
calories (150-170 calories per serving).

DIET JOURNAL: If you think it helps your child to improve his
eating habits, (sometimes it doesn't) encourage him to keep a
weekly journal of food and beverage intake. You should
definitely encourage a teenager to keep track of the amount of
time he spends watching television, playing videogames and
exercising. You might also record your child's weight once a
week.

CHECK FOOD LABELS: It is not necessary to count calories, but
you and your child should become more educated about the foods
you eat and how many calories they contain. You should begin to
routinely check the nutrition label of the foods that your
family is eating. You want to try and eat foods low in calories
and also low in fat. Be careful of many low fat or 'diet foods,'
as they can still be high in calories even though they are low
in fat.

CHECK FOOD SERVING SIZES: Also, begin checking the serving size
of prepared meals and snacks. A bag of chips might only have 200
calories, but you may be surprised when the serving size is only
10 chips.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - EATING HABITS:

HEALTHY MEALS: Your child should eat three well-balanced meals
of average size each day. Serve fewer fatty foods. It is best to
prepare foods that are baked, broiled or steamed, rather than
fried. In addition to a small serving of lean meat, provide
large servings of vegetables.

SINGLE SERVINGS: Avoid serving seconds of the main course or
desert. You can eat more salad or other vegetables if still
hungry.

DESSERTS: Serve fresh fruit as a dessert and avoid frequent
eating of ice cream or cake or other high calorie foods.

GROCERY SHOPPING: Buy low-calorie and lower-fat meals, snacks
and deserts and buy low fat or skim milk and diet drinks. Avoid
buying high calorie deserts or snacks, such as snack chips,
regular soft drinks or regular ice cream.

EAT AT THE TABLE: Avoid letting your child eat meals or snacks
outside of the kitchen or dining room. And discourage eating
while watching TV.

REDUCE FAST FOOD: You should limit how often you allow your
children to eat fast food, as it is usually high in fat and
calories.

WEIGHT CONTROL FOR CHILDREN - EXERCISE SUGGESTIONS:

Be physically active. It is recommended that Americans
accumulate at least 30 minutes (adults) or 60 minutes (children)
of moderate physical activity most days of the week.

Even greater amounts of physical activity may be necessary for
the prevention of weight gain, for weight loss, or for
sustaining weight loss. Plan family activities that provide
everyone with exercise and enjoyment.

Provide a safe environment for your children and their friends
to play actively. Encourage swimming, biking, skating, ball
sports, and other fun activities.

WEIGHT CONTROL FOR CHILDREN - HEALTHY EATING SUGGESTIONS:

*Follow the dietary guidelines for healthy eating.

*Guide your family's choices rather than dictate foods.

*Encourage your child to eat when hungry and to eat slowly.

*Eat meals together as a family as often as possible.

*Carefully cut down on the amount of fat and calories in your
family's diet.

*Don't place your child on a restrictive diet.

*Avoid the use of food as a reward.

*Avoid withholding food as punishment.

*Children should be encouraged to drink water and to limit
intake of beverages with added sugars, such as soft drinks,
fruit juice drinks, and sports drinks.

*Plan for healthy snacks. Stock the refrigerator with fat-free
or low-fat milk, fresh fruit, and vegetables instead of soft
drinks or snacks that are high in fat, calories, or added sugars
and low in essential nutrients.

*Aim to eat at least 5 servings of fruits and vegetables each
day.

*Eating a healthy breakfast is a good way to start the day and
may be important in achieving and maintaining a healthy weight.

IF YOUR CHILD OR TEENAGER IS OVERWEIGHT:

Your child's diet should be safe and nutritious. It should
include all of the Recommended Dietary Allowances (RDAs) for
vitamins, minerals, and protein and contain the foods from the
major Food Guide Pyramid groups. Any weight-loss diet should be
low in calories (energy) only, not in essential nutrients.

Even with extremely overweight children, weight loss should be
gradual. Crash diets and diet pills can compromise growth and
are not recommended by many health care professionals.

Weight lost during a diet is frequently regained unless children
are motivated to change their eating habits and activity levels
for a lifetime. Weight control must be considered a lifelong
effort.

A physician should supervise any weight management program for
children.

One of the best fat-burning systems available, the BURN THE FAT
program, shows you how to force your body to burn fat and lose weight.

About the author:
Chris Chenoweth, author of the Do-It-Yourself Home, Health & Money Guide,
writes articles pertaining to nutrition, health issues,
budgeting, and work at home tips.

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