Children struggling with weight and obesity
As new parents, thoughts of genetics are incredibly exciting: Will we have a boy or girl? Will they have my brown eyes or his blue? There are so many fun thoughts on the traits that he will inherit from which parent and how his personality will develop. There are infinite ways that his physical appearance and personality develops. Less frequently, though, do you hear a new parent contemplating whether their child will inherit their nutrition habits, their fat/muscle composition or their disease risk.
As a dietitian, I started counseling families on weight back when I worked at the hospital and specialized in Type 2 diabetes. I’ve seen families come in all shapes and sizes. I quickly learned how common it is for parents to struggle with having one child gain excessive weight while the other child is struggling to even gain weight. While parenting children with different colored eyes doesn’t change your approach, parenting children with different weight gain velocities can be trickier. Parents express concern on how to encourage one child to eat more while discouraging the other not to take extra portions. What I’ve learned far above anything in childhood weight is that it is a family affair. Whether you, as a parent, are struggling with being overweight or are in tip top shape, the focus of health is never focused on one child nor on the number on the scale but how the family can live a healthier lifestyle together. Children absorb parents’ feelings regarding weight, and the last thing a child should feel is ashamed about their weight or themselves.
While every family is unique in their nutrition and meal planning needs, here are some ways that you can begin to help your child and your family:
Focus on healthy habits and do not go on a restrictive diet
Even if overweight, kids are still growing and need adequate calories and foods from all food groups.
Focus on why our bodies need food (gas for a car = food for our bodies) and that all foods can be enjoyed. Avoid using the terms “good food” and “bad food” as that starts to conjure feelings of guilt if they consume a “bad food.” All food can be enjoyed but some foods should be consumed more often than others.
Be a provider of healthy foods — keep fresh fruits and veggies, washed and sliced, at eye level and limit the access to junk food in the house.
Focus on fun activity and energy, not the number on the scale
Avoid discussing the number on the scale, but focus on fun activity, tasty foods, and overall energy levels. There are too many factors for kids to fully understand that can affect the scale number, such as: fat vs. muscle ratio, bone structure, height, and hydration status.
Choose exercise that is fun and age-appropriate: take walks, dance, play tag, play hop scotch. Have fun in the backyard as a family!
Promote conscious eating
Practice sitting at the table and turning off the TV and computer during meals and snacks. It’s easy for kids to become entranced with a favorite show and not pay attention to their hunger/fullness cues.
Don’t swap out hugs and affection for candy and treats. While having special treats occasionally is great, soothing our children’s emotions with sweets is not healthy. Children crave attention and can be soothed and encouraged with a great big hug. It’s important to help them learn the difference between tummy hunger and heart (emotional) hunger.
If you’d like a book to read to the younger kids, “Shapesville” by Andy Mils and Becky Osborn is my absolute favorite:
“Take care of your body, love it, have fun, for we all are unique whether we bike, swim or run. Just do what you like and like what you do, go find an exercise that’s just right for you! So tell all your friends whatever shape they may be, that what matters most may not be on TV. It’s not the size of your shape or the shape of your size, but what’s in your heart that deserves first prize.”
Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts.
ŸChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.