With child obesity rates rising parents need to help their children. Exercise and diet are key factors in ensuring that your child will never be overweight and helping remove excess weight if it is a problem.
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Good Diet Choices
Cut out sodas, juices, chips, and excess sweet treats. It doesn’t mean you have to eliminate everything, just cut back. My children only get soda on special occasions and we rarely drink juice, instead I serve water and milk. Candy, cookies, and ice cream are a treat, not an everyday occurrence. Help your children make good snack choices. There are many ideas for healthy and delicious snacks on the internet and in cookbooks.
Limit fast food consumption. Fast food contains many calories, high levels of salt, and few vitamins and minerals. Try and cook homemade meals, even boxed meals like Hamburger Helper are better than fast food.
Many kids are making unhealthy lunch choices. If you pack your child’s lunch include kid friendly healthy items like mini carrots, fruit, yogurt, peanuts, cheese, etc, and limit the amount of sweet treats.
Exercising as a Family
Exercise is important, but kids aren’t too likely to start exercising without some help. You will have to initiate it and most likely participate. Set goals and then come up with some rewards for accomplishing those goals. Exercising doesn’t have to be boring. Here are some fun ways the entire family can exercise.
· Put on a good CD and dance with your kids. It’s amazing how many calories you can burn just cutting up the rug. My kids beg me to dance with them. It’s a win-win situation we all get exercise and quality time.
· Do a children’s routine as a family. Songs like Chicken Fat are a great way to get your kids involved.
· Get out the stroller and bikes and go for a walk around the block.
· Go swimming and this time don’t sit on the side. Get in and play with your kids. Chase them around the pool. Games like Marco Polo are always fun.
· Play outside. Take a soccer ball outside and kick it around. Start a game of tag.
· Go to the park.
· Have competitions. See who can do the most jumping jacks, somersaults, kicks, or jump rope without messing up.
If you suspect your child is overweight have your child’s height and weight measured by a doctor. If your child is above the 80% for weight according to the childhood growth rate charts, he or she is overweight, above 95% is considered obese. Your doctor can recommend a nutrition and exercise program.
It’s important as parents that we help our children battle childhood obesity and reduce the negative health and social consequences associated with it.
For more fitness information visit the Fitness Blog.