Ms. Mary Silva
Specializing in feeding and nutrition.
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 Ask Mary Silva
Overweight Concerns | | | QUESTION | | | | I've always been overweight, and I have to watch what I eat very carefully. I'm concerned because my 8 year old daughter seems to be putting on weight. She's not what you would call "fat" but she is chunky. I know it's not good to nag her all of the time, but if I don't try to get her to change her eating, I'm afraid that she will really become overweight. What should I do? — Concerned Father in Cleveland, Ohio | | | ANSWER |
June 26, 2000 | | | This is an appropriate concern since children of overweight parents are at risk of being overweight as well. Consult your child's healthcare provider. He or she can calculate your child's Body Mass Index (BMI) and use a chart to assess the degree to which your child might be overweight. (You can also find an on-line automated BMI calculator.)
Assess activity level
Most importantly, assess your child's activity level. Many children spend far more time watching TV than being involved in physical activity. Reducing TV watching time alone helps some children slow down their rate of weight gain. Encourage physical activity by being a good role model. Plan activities on a regular basis that will keep you and your child moving.
Assess eating habits
Then, take a few minutes to assess her eating habits. Is she eating frequently? Does she eat the excessively large portions that are served in restaurants? Is she eating while watching TV? What kinds of food does she prefer to eat sweet, savory, crunchy or mushy? How often is she eating high fat or fried foods?
Changing eating habits
Once you've determined that a change of eating habits is really necessary help her by buying nutritious foods that satisfy her preferences for sweet, crunchy
etc. with lower fat or lower calorie substitutes. For instance, use frozen 100% juice pops instead of ice cream for a sweet, cold snack.
If frequent eating is an issue, downplay it by having plenty of fruits and vegetables available and ready to eat (maybe at eye level in the refrigerator)
while avoiding buying high fat, ready to eat snack foods. Don't be afraid to establish times when snacks can be eaten, and saying No at other times.
When at home, serve small portions of higher calorie foods and larger portions of lower calorie, more filling foods. When in restaurants, encourage sharing a large portion. Enjoy all foods in moderation; avoid declaring foods "bad".
You minimize excessive eating while watching TV by reducing the time your child is allowed to watch TV as well as or by establishing specific place where food ils eaten, such as in the kitchen.
Avoid using food as a reward. Make gifts sports or play related e.g. sneakers, bike shorts, roller blades , helmet etc.
One step at a time, for everyone
It's important to remember in making changes such as these is that you'll be more successful if you make one change at a time and that these lifestyle changes should include the whole family.— by Mary Silva, M.S., R.D. |
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