What To Do If Your Child Is Too Fat

Ebony, July, 2000 by Zondra Hughes

TIMES have changed. Years ago, a warm summer afternoon would be bursting with the sounds of children skipping rope, riding bicycles, playing tag football and running wild on the playground. Nowadays, most children spend their leisure time cramped inside "virtual playlands" where video games, television and fatty snacks rule. Experts say the mixture of sedentary play and the constant consumption of unhealthy snacks is making our nation's children progressively fatter. Statistics reveal the percentage of children and adolescents who are overweight has more than doubled over the past 30 years.

"When I was growing up, I went outside and played, ran, and jumped--I did all sorts of things," recalls South Carolina registered dietitian Jeannette Jordan. "Today, many of our children are rather sedentary, and now that food is so much more accessible, a lot of our children tend to eat high-fat foods and fast foods, instead of the fruits, vegetables and low-calorie snacks." Jordan adds that children on the dangerous path to obesity are "setting themselves up for every major chronic health condition in existence."

There is a difference between an overweight child and an obese child. An obese child is described by health experts as one who weighs more than 20 percent of his ideal weight. This extra weight can be dangerous. Reginald Washington, chairman of the Sports Medicine & Fitness Committee of the American Academy of Pediatrics, warns that although obese children may not suffer the health risks of their condition now, they are sure to face them later if lifestyle improvements aren't made.

"You're not going to find too many children who have heart attacks," asserts Dr. Washington. "[But] it stands to reason that if you are an obese child, then more than likely you will be obese as an adult, and as an obese adult, you're more than likely to suffer the adult effects of obesity." Centers for Disease Control and Prevention data show that overweight adults are at an increased risk for heart disease, high blood pressure, stroke, diabetes, some forms of cancer, and gallbladder disease.

It should be noted that there are social complications that obese children are likely to suffer such as peer-criticism and the constant schoolyard teasing that can result in depression or violence. However, health experts say there are 10 hard-and-fast rules to help prevent your child from falling under the umbrella of obesity, and if followed, you and your children may enjoy a healthier and more productive lifestyle.

ADMIT THERE IS A PROBLEM

"The very first thing parents must do is recognize there is an issue," says Dr. Washington. "Parental denial is a big issue. Don't say that your child `doesn't look that fat' or that the child is `very active.' If he or she is active, make a list of what physical activities the child does during the day, because he or she may just ride a bike across the street to go play video games."

BE A ROLE MODEL FOR YOUR CHILD

"Never underestimate the influence you have over your child's health habits," Jordan says. "The greatest role model for a child is the parent, and oftentimes children mimic the behavior of their parents. So, be a healthy role model--if your children see you eating nutritious foods and going for a walk, they are going to want to do it too."

PARTICIPATE WITH YOUR CHILD

Dr. Washington warns that for a child to lose weight, it helps if it is a family affair--parents must exercise with their child, and eat healthy meals and snacks with their child. "Almost always when I see an obese child, one or both of the parents are obese," Dr. Washington says. "You must participate with your child; dad can't sit on the couch eating potato chips and tell his daughter that she can't have any because she's overweight. It has to be an entire family participating."

CLEAN OUT THE CUPBOARDS

The typical parent may not realize just how much junk food is in their house until they take an inventory of the pantry. The calorie-ladened cookies, cakes, candy, crackers, whole milk, potato chips and ice cream may just be the culprits that are making their child fat. Dr. Washington suggests throwing all of those items out and replacing them with heart-healthy, nutritious foods for the whole family. Jordan advises parents to replace the tossed goods with healthy alternatives. "Teach your children early on to [choose] vegetables and fruits such as bananas, apples, grapes and raisins," she says. "Instead of ice cream, get frozen juice snacks; instead of regular potato chips, get baked potato chips; instead of cookies, get graham crackers." Both experts agree it is vital to encourage your children to drink water when they're thirsty instead of sweet beverages--which are high in calories.

NEVER SAY "DIET" TO YOUR CHILD

Experts warn that the term "diet" suggests "restriction" to children, and that is the worst way to begin a weight-loss regimen. Instead, tell your child that you want to change his/her eating habits, and take it slow. If your child likes cake and ice cream, explain that he can have cake and ice cream at a birthday party (or once a month), but that he cannot indulge himself daily. If your child likes fast food, explain to him why a hamburger would be far better for him than a double-cheeseburger; or why it's a good idea to order water or juice instead of a milk shake.