Articles
Healthy eating, not dieting for children
Childhood obesity is becoming a real problem Parents need to look to changes in life style that may be contributing to it. Putting children on a strict diet often leads to adult obesity and is not a solution. We see many adults who are obsessed with weight and body image through dieting as a child.
A dietitian, doctor or psychologist can offer help, advice and support. Parents must remember that children and adults come in all shapes and sizes. Success and happiness should not be judged by the size of an individual, be it a child or adult.
There still are changes that can be made by parents to assist children to obtain normal eating and weight without dieting.
Offer healthy, low fat nutritious food based on the Healthy Eating Guide rather than imposing a strict reduction diet. If children are hungry they will feel deprived and will overeat at the first opportunity.
Do not say "you are getting too fat" or be critical such as "I cannot find any clothes to fit you". This will result in loss of esteem. If a child wants to lose weight, be supportive but concentrate on making the child feel good about themselves and building self esteem.
Make lifestyle changes for the whole family
- eat slowly and attentively.
- eat well balanced meals, low in fat and sugar and rich in fruit and vegetables.
- eat at set times for meals and snacks.
- eat at the table from a plate; discourage grazing.
- leave the table feeling full but not over full. Make it clear that the meal is finished when the child leaves the table.
- adults should follow the same guidelines as children.
- make meal times pleasant with conversation not with scolding.
Children should be responsible for their own eating. Allow a child to leave food if they have had enough, but do not allow them to fill up on junk food between meals. Setting limits is not depriving your child of food. It teaches them balance and moderation.
Increase energy expenditure with exercise and family outings, eg. going to the beach, cycling, roller blading or bush walking. Do not force a child to exercise. Encourage them to run around and interact. Limit television and computer time to sensible levels such as an hour a day of each with extra on the weekend.
Do not reward or punish children with food. If you do, they will eat according to their emotions rather than their internal hunger cues.
Do not keep food readily available. Children and adults will often overeat if they are bored and can see food. Make sure they have plenty of activities to occupy them, eg. sport, music, reading, painting, writing letters.
Please remember that within a family that the thin child and the overweight child will both need to have the same eating habits. You cannot offer treat foods to one child and not the other. All family members should be on a healthy balanced diet. Thin members need larger serves at meals plus nutritious drinks and snacks, eg: milk, milk shakes and fruit juice, muffins, fruit board, yoghurt, cheese and crackers or bread. The overweight child should have a smaller drink and snack.
Reduce energy from high fat, high sugar foods. Limit take-away and sweet treats to once a week.
Under-eating (dieting) is not desirable in the developing years as it can interfere with a child’s growth.
Remember that genetics can play a part and some children will be stocky and heavier than others. Some children with a slower metabolism but with the same amount of food will put on weight more readily than others.
The end point is that you want a healthy child with good self esteem who likes themselves, even if the child is slightly over weight or plump. If they are happy with themselves, they are more likely to achieve adulthood at an acceptable weight. It is unhealthy for a child to hate themselves because they are overweight or feel that life, school, friends would be better if they were thin. This could lead to eating disorders such as Anorexia and Bulimia.
Low Joule Healthy Snack Ideas
Tomato Soup with Crusty Cheese- Prepare tinned tomato soup with skim milk. Garnish each serve with ½ slice of cubed toast which has been grilled with low fat cheese and sprinkled with paprika. Serve in a large cup with a spoon.
Mini Zucchini Pizza- Cut zucchini into length wise strips. Spread with tomato salsa, sprinkle with low fat cheese and capsicum or onion. Microwave or grill until cheese melts.
Banana raisin split- Make a split in a banana with skin still on and add a tablespoon of sultanas. Microwave for 2 to 3 minutes or until banana is just soft.
Mulled Fruit Juice- Mix equal quantities of apple and orange juice in a large cup. Add 1 cinnamon stick and microwave on high for 2 minutes or until hot.
Added to site on : Tuesday, 4 March 2003