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Childhood obesity has become an epidemic in our society.   Approximately, one in four children can be classified as overweight.  If you question this statistic look around next time you’re in a public place with lots of children.

 So why are our kids getting fatter?  The explanation is simple.  Kids are consuming many more calories than they burn day after day after day.  Countless hours are logged playing video games, watching T.V. and surfing the internet.  This sedentary lifestyle at such an early age is a cause for concern.  This extra body fat puts our children at risk for several serious health conditions.  Most prevalent is diabetes.  According to the American Diabetes Association there has been a significant rise in type 2 diabetes among children. The primary cause of the rise is sedentary lifestyle and poor diet.  This unhealthy lifestyle at such an early age is usually a precursor to following the same pattern throughout adulthood.

             There are some easy things that you as a parent can do to counteract the obesity developing in your children.

  Prepare a quality breakfast every morning.  Breakfast should consist of low fat, high in complex carbohydrates and lean protein.   Some good examples of this are an egg white omelet, oatmeal, or a fruit smoothie.  Most kids love fruit smoothies and they are easy to prepare.  Eating breakfast offers several positive benefits including giving your body fuel for the day.  This can increase alertness and energy levels.  Breakfast also helps speed up metabolism and helps prevent overeating at lunch time. 

 Lose the soda! Drink more WATER!   Most kids don’t get anywhere close to enough water in a day.  A good rule of thumb is fifty five ounces for every 100lbs of body weight.  Soda has calories yet no nutritional value.  Beware of fruit juice!  Lots of juices have additives and don’t contain much or any actual fruit juice.  Choose juices with 100% natural juice with no additives.

Let them snack the right way.  Kids love to snack, so let them, but remember keep it healthy.  Give them fruits, nuts, whole grain cereal or bread, and low fat milk or cheeses. 

A clean plate is not a happy plate! Most parents use the rule that you must clean your plate or make a “happy” plate.  Your kids will be happier if you let them stop eating when they are full.  Eating beyond being full is overeating and develops a bad habit that carries into adulthood.  Many adults have this habit of if it’s in front of me I need to finish it.  Don’t teach your kids this bad habit. 

Limit the amount of time your kids spend watching t.v. or surfing and chatting on the internet and encourage your kids to play outside.  As a family do some activities like hiking, swimming, and biking.  It is important to remember your kids will copy you.  If you eat healthy they will probably want to also.

Email me at Aaronhenson@fitnesstogether.com I would be glad to answer any fitness questions.