Childhood obesity is becoming a major problem in the United States. Nebraska is not spared from this trend. The Centers for Disease Control reports that 16% of children are obese, and many more are considered overweight. Childhood obesity has increased greatly in the last 30 years. Research suggests that children who are overweight and obese tend to stay that way as adults.
Being overweight and obese puts our children at risk for many diseases. They have increased risk for heart disease, cancer, diabetes, high blood pressure, high cholesterol, stroke, liver disease, gall stones, sleep apnea, asthma, arthritis, and problems with fertility. Overweight and obese children also have social problems associated with being overweight in a country that puts a lot of emphasis on external appearances.
The cause of obesity is simple, but the treatment is more complex. The vast majority of the time obesity is caused by taking in more calories than are used. Genes do play role in obesity, but even with genes that make obesity more likely, a child will not be overweight if they take in calories appropriate to how much they burn. It may be difficult for children to maintain a healthy weight in our culture because of the abundance of high-calorie food and the decreased amount of time children spend being active.
Parents who are concerned about their child’s weight should talk with their health care provider. Depending on the child’s weight the doctor may perform some tests to look for a cause of the problem and to make sure that no problems have arisen from the child’s unhealthy weight (diabetes, high blood pressure, liver damage). Liver damage is a very real concern in overweight children due to build up of fat in the liver.
The goal for many children who are overweight is not to lose weight but to maintain their current weight. Their weight will often become appropriate as they grow. We do not want to starve children or make them feel bad about their weight, but we want them to eat healthy and be active, so they can be a weight that is healthy for their height and age.
Some simple rules for maintaining a healthy weight have been created by the Foundation for Healthy Communities. They have created the 5,2,1,0 rules.
- 5 servings of fruits and vegetables a day. Fruits and vegetables have fewer calories per serving but are filling and contain important nutrients.
- 2 hours of screen time (computer, video games, TV) per day. Screen time takes away from time being active. Many studies have shown that screen time is linked to obesity in children and adults.
- 1 hour of physical activity a day. Activity can be as simple as playing outside, walking, or playing sports.
- 0 sweetened drinks in a day. This includes soda, sports drinks, Kool-aid, and juice. Think of juice as candy; it has a lot of sugar and very little nutrients. Kids should eat fruit, not drink juice.
Obtaining and maintaining a healthy weight should involve the whole family. Parents need to follow these rules as well. Many studies have shown that just changing parents’ behavior helps children maintain a healthy weight. Physical activity can be a very enriching family activity. Family walks and activities can strengthen the bonds between children and parents and promote a healthy lifestyle for the whole family.
For more information on this topic and ideas for healthy activities and cooking please visit the following web sites:
www.nflrush.com –click on “NFL Play 60” at the bottom of the page