Weigh In on Weight
It's no secret that more and more Americans are becoming overweight or obese each year. The problem, however, isn't just for adults; obesity in children two to five years old has been growing steadily. Today, 12.4% of kids in this age group are considered obese1, which is defined as body mass index (BMI) at or above the 95th percentile for children of the same age and sex2.
Obesity can increase your child's risk of developing a number of physical and social problems such as high blood pressure, high cholesterol, type 2 diabetes, asthma, sleep apnea, discrimination, low self-esteem and depression3. Studies have also shown obese children are more likely to be obese as adults4. If you're concerned about your child's weight, talk to your pediatrician.
Because your toddler depends on you for so many things, you can strongly influence his eating and exercise habits and in turn, help him maintain an appropriate weight. It's never too early to start, so incorporate these practical tips into his everyday routine2,5:
- If your child under two years of age, talk to your pediatrician before restricting calories.
- Give him lean meats, poultry, fish, lentils and beans for protein.
- Make sure he eats breakfast every day.
- Serve lots of fruits, vegetables and whole grain products.
- Ask your pediatrician about using low-fat or non-fat milk or dairy products.
- Watch portion sizes.
- Encourage him to drink lots of water.
- Limit foods high in sugar, saturated fat and salt.
- Cut down on sugar-sweetened beverages.
- Eat regular family meals together.
- Make fast food, takeout food and eating out special occasions, not regular fare.
- Don't forbid foods, which can make them more desirable.
- Never use food as a reward or bribe.
- Keep him moving! Try to get your child to participate in at least 60 minutes of moderate physical activity such as jumping rope, swimming or playing tag throughout the day.
- Limit television, video games and Internet time to no more than two hours per day.
- Be a good role model by following healthy eating and exercise routines yourself.
1"Obesity Prevalence," www.cdc.gov, updated February 10, 2009.
2"Defining Childhood Overweight and Obesity," www.cdc.gov, updated January 28, 2009.
3"About Childhood Obesity," www.aap.org/obesity, accessed February 16, 2009.
4"Tips for Parents - Ideas to Help Children Maintain a Healthy Weight," www.cdc.gov, updated January 27, 2009.
5"What Families Can Do," www.aap.org/obesity, accessed February 16, 2009.
