WEIGHT TIPS FOR KIDS

The percentage of overweight children in Alabama is growing at an alarming rate,
with 15 percent of kids now considered overweight or obese. “Preventing kids from
becoming overweight means adapting the way your family eats and exercises, says Dr.
Heather Austin, psychologist at Children’s of Alabama’s Center for Weight
Management. “How you spend time together is very important- helping kids lead
healthy lifestyles begins with parents who lead by example.”
Balance is important when developing healthy eating habits. Teach your children to
eat healthy foods the majority of the time, and to save fattening junk foods for
special treats. Here are some key rules to live by:

· You control the supply lines. You decide which foods to buy and when to
serve them. Adults should be in charge when deciding which foods are regularly
stocked in the house. However, kids need some say in the matter. From the selections
you offer, let them chose what they want to eat.
· Don’t ask children to clean their plate. Many parents grew up on the
“clean-plate” rule, but that approach doesn’t teach children to listen to their
bodies when they feel full. When children recognize and respond to the feeling of
fullness, they are less likely to overeat.
· Rewrite the kids menu when you’re out to eat. Let your child try something
from your plate, or order them an appetizer of a new food to get them away from the
pizza and macaroni and cheese on the kids menu.
· Drink calories count. Soda and other sweetened drinks add extra calories
and get in the way of good nutrition. Water and milk are best for kids, and juice is
fine when it is 100%, but kids don’t need much. 4-6 ounces a day is enough for
preschoolers.
· Put sweets in their place. Don’t turn dessert into the main reason for
eating dinner. When dessert is viewed as a prize, it becomes more valuable than the
meal. Try to stay neutral about foods.
· Food is not love. Use other methods of praise to reward children and show
affection. Otherwise, they may start using food to cope with stress or other
emotions.
· Be a role model. When trying to teach good eating habits, set the best
example possible. Eat healthy and don’t skip meals.
· Limit TV and computer time. Research shows that kids who cut down on
TV-watching also reduced their percentage of body fat. This will reduce snacking,
encourage activity and you’ll have more time together.

Combining regular physical activity with a healthy diet is the key to a healthy
lifestyle. Besides enjoying the health benefits of regular exercise, kids who are
physically fit sleep better and are better able to handle physical and emotional
challenges — from running to catch a bus to studying for a test.
· Help your kids participate in a variety of age-appropriate activities.
· Establish a regular schedule for physical activity.
· Incorporate activity into daily routines, such as taking the stairs
instead of the elevator.
· Embrace a healthier lifestyle yourself, so you'll be a positive role model
for your family.
· Keep it fun, so you can count on your kids to come back for more.

If you eat well, exercise regularly, and incorporate healthy habits into your
family's daily life, you're modeling a healthy lifestyle for your kids that will
last. Talk to them about the importance of eating well and being active, but make it
a family affair that will become second nature for everyone.
For more information on this and other health and safety topics, visits
www.childrensal.org.