Helping Your Kids Slim Down

By Dr. Henry Golembesky, Sharp-Affiliated Pediatrician, Sharp Rees-Stealy Otay Ranch

Childhood obesity is a serious health problem that now affects one out of every four children in California. The most common causes of this problem are a lack of regular exercise, too much time spent watching television or using the computer, and similar behaviors that take time away from physical activity. Overconsumption of high-calorie foods is another factor. There are eating patterns associated with obesity such as eating when not hungry, eating while watching TV or while doing homework. Children whose parents are overweight also have a greater risk of become obese. Some individuals also have a genetic tendency to gain weight and store fat. 

If you are concerned about your child’s weight you should consult his or her physician for an evaluation. After the medical evaluation there are several steps parents can take to prevent their children from becoming obese:

• Assign active chores to every family member such as vacuuming, washing the car or mowing the lawn. Rotate the schedule of chores to avoid boredom from routine.
• Enroll your child in a structured activity that he or she enjoys, such as tennis, gymnastics, or martial arts.
• Families and schools are the two most critical links in providing the foundation for good health behaviors. Make time for the entire family to participate in regular physical activities that everyone enjoys. Try walking, bicycling or Rollerblading.
• Instill an interest in your child to try a new sport by joining a team at school or in your community.
• Limit the amount of time spent watching television and sitting at the computer.
• Teach healthy behaviors to your children at a young age since change becomes more difficult as we get older. Behaviors involving physical activity and nutrition are the cornerstone of preventing obesity in children and adolescents.

• Avoid foods that are high in calories, fat or sugar. Have snack foods available that are low-calorie and nutritious. Fruit, vegetables and yogurt are some examples.
• Avoid other activities during mealtimes such as watching TV.
• Avoid serving portions that are too large and don’t force your child to eat if he or she is not hungry. Limit the frequency of visits to fast-food restaurants to no more than once per week.
• Avoid using food as a reward or the lack of food as punishment.
• Eat meals together at the dinner table at regular times and avoid rushing to finish meals. Eating too quickly does not allow enough time to digest food and to feel a sense of fullness.
• Implement the same healthy diet (rich in fruits, vegetables and grains) for your entire family, not just for select individuals.
• Plan times when you prepare foods together. Children enjoy participating and can learn about healthy cooking and food preparation.