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How to teach kids healthy eating habits

By being proactive, you can help your kids avoid the likelihood of being overweight as an adult.

September is National Childhood Obesity Awareness Month, and with more than 23 million children and teenagers in the U.S. falling into the category of overweight or obese, now is a good time for families to review their eating and exercise habits.

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By By Robin McMacken, Staff Writer Updated 7:44 PM Friday, September 2, 2011

Quality of life

The Centers for Disease Control and Prevention reports obesity now affects 17% of all children and adolescents in the nation — triple the rate from just one generation ago. And in Ohio, more than 30 percent of children and adolescents are classified as overweight or obese, according to the Ohio Department of Health.

These children face a greater risk of developing high blood pressure, high cholesterol, diabetes, sleep apnea, joint problems and non-alcoholic fatty liver disease in their youth, according to Dr. Rick Gebhart, who runs the Medi-Weightloss Clinic in Vandalia.

Gebhart said according to the New England Journal of Medicine, this will be the first generation of kids to have shorter life spans than their parents. “And obesity is driving 100 percent of that,” he added.

Genetics, too, play a role in the prominence of obesity in children. Gebhart said if one parent is obese, then there is 40 percent chance a child will become obese. If both parents are obese, then there is an 80 percent chance a child will become obese.

Moreover, obese children are more likely to become obese adults. If a child is obese at 4, then there is a 20 percent chance of her or him being an obese adult; if obese as an adolescent, then that rate rises to 80 percent, according to the American Journal of Clinical Nutrition.

Gebhart said obese kids also face emotional challenges. “Sixty percent of kids who are overweight are bullied,” he said, pointing out a study that showed kindergartners would rather sit next to a child in a wheelchair than sit next to a child who is overweight or obese.

What parents can do

The good news is parents can take proactive steps with children at an early age, and foster good eating habits and physical activity that will prevent the likelihood they will become overweight.

“It’s important that we start talking to children at an early age about nutrition and weight to help them develop healthy habits around eating and activity,” said Leah Sabato, registered dietitian at Children’s Medical Center of Dayton.

What can parents do to encourage proper nutrition?

“That is a huge question I get from parents,” said Joan Wire, a registered dietitian in Dayton with RealWell, “I always say the biggest thing is planning. The kids are busy and the parents are busy.

Make sure you have a weekly menu planned out and go with a list to the grocery store so you have those ingredients on hand when you get home from soccer and ballet to make dinner. Include the kids in the menu-planning process. Ask them, ‘What do you guys want for dinner this week?’’’

She said meal planning will help families avoid the last-minute tendency to hit a drive-through restaurant.

When shopping for food, she tells parents to practice the five-to-six ingredient rule. Read food labels and aim for products that have six or less ingredients. This usually means they are less processed and free from additives.

“The more processed food is, the more ingredients it will have,” she added. Have kids help out with shopping and let them read nutritional labels and select vegetables and fruits they might enjoy.

Wire observed oftentimes kids are consuming empty calories in the form of soda, energy drinks, fruit punch and sugary juices. Try to keep those kinds of drinks to a minimum. Or have them only for special occasions.

Wire’s philosophy is to enjoy food in moderation, and keep the word “diet” out of the family vocabulary. When children feel they are restricted from eating certain foods, they will likely crave those items more.

Additionally, Gebhart and Wire advise parents to limit screen time — whether it’s in front of a TV or a computer.

“Get the TV out of the bedroom, the dining room and the kitchen,” said Gebhart. “People overeat 30 percent to 40 percent when they are in front of a TV.”

Gebhart says kids should get one hour of vigorous physical activity at least five times a week.

Wire agreed: “Activity levels are important. It’s the parents’ responsibility to be role models and get outside and be active.”

Contact this reporter at (937) 225-0671 or rmcmacken@DaytonDailyNews.com.

Navigating difficult conversations:

If you have talked to your doctor and it has been determined that your child is overweight or obese, it’s important to approach the issue with compassion and tact.

“Don’t address weight in terms of fat or appearance but rather in terms of health,” said Leah Sabato, registered dietitian at Children’s Medical Center of Dayton. “Remind your child that proper nutrition builds a healthy body and strong mind.”

Dr. Rick Gebhart, with Medi-Weightloss Clinic in Vandalia, also urged sensitivity. “Parents need to treat obese children with kid gloves and accentuate the positive.”

Here are some ways to navigate the conservation:

Instead of planning “a big talk,” use everyday opportunities to talk about health and the importance of healthful eating and regular exercise. Good occasions may be when your child tires easily during physical activity or when someone you know is diagnosed with an obesity-related disease.

Praise your child for choosing healthful foods and activities. Be encouraging and not restrictive.

“And finally, it’s important to manage the entire family and not single out one child because he or she might be overweight,” Sabato said. “The entire family should focus on healthy habits such as being active and choosing proper portions of healthy foods.”

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