November - Obesity Prevention
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November Obesity Prevention

In order to grow up to be healthy and strong, kids have to make sure they eat nutritious foods and stay active. Eating healthful foods such as fruits and vegetables will help kids to get the vitamins and nutrients their body needs to be healthy. Playing outside and exercising will also help kids to move their muscles and keep their bodies strong.
Without healthy eating and exercise, kids can become overweight or obese.

What does overweight and obese mean?

Overweight means that a person has too much body fat. You are supposed to have a certain amount of body fat for your age, height, and whether you are a boy or a girl (boys usually weigh more). It is not good to be overweight because it can lead to health problems like heart disease or diabetes. Obese means that someone is extremely overweight.

Why do kids become overweight?

Eating too much unhealthy foods and drinking unhealthy beverages such as soda can cause kids to be overweight. Foods that are high in fat such as chips, cake, and food from fast food restaurants are more likely to be stored in your body, and if you don’t exercise often, it is hard for your body to burn off the fat.

It isn’t hard to be a fit kid. These 5 rules can help you live a very healthy life!

Eat a variety of foods -You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Fruits and vegetables especially give your body important nutrients to keep yourself healthy. Try to eat at least five servings of fruits and vegetables a day — two fruits and three vegetables.

Hydrate with H20! - When you're really thirsty, cold water is what you and your body needs to quench your thirst. Drinking milk can also help your body to stay healthy because it provides calcium, which is what your body needs to grow strong bones. How much do kids need? Aim for 3 cups of milk, or you can mix it up with other foods with calcium such as cheese and yogurt. Try to limit sugary drinks like soda and fruit juices, because they are filled with sugar. Instead, drink 100% fruit juice- it will give your body more of the nutrients it needs.

Listen to your body - . When you're eating, notice how your body feels. What does it feel like to be full? Sometimes, people eat too much because they don't notice when they need to stop eating. If you eat too fast your brain does not understand how full you are until at least 15 minutes later. You’re your food slowly and enjoy it! Eating too over a period of time can lead to unhealthy weight gain.

Turn off the TV - Limit the amount of time you spend watching TV or DVDs, playing video games, and using the computer. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school. The more time you spend on these sitting-down activities, the less time available for active stuff, like soccer, bike riding, and swimming.

Be active - Find ways to be active every day. Try new sports and activities, and continue to participate in activities you like the best. Maybe your passion is karate, dancing, or baseball, as long as you are trying to be active, your body will be strong and can help you to prevent becoming overweight.
Parents, please share your ideas!

The number of overweight children in the U.S. is growing at an alarming rage- 1 out of 3 kids are now considered overweight or obese.
Why? Some reasons may be that many kids are spending less time exercising and more time in front of the TV, computer, or playing video games. Kids could be eating too much unhealthy, fast foods and not eating home-cooked meals.
In order to prevent your kids from becoming overweight, you must lead by example. Adapting a healthy eating schedule and making sure that what your family eats and how much they exercise will help you and your kids lead a healthy lifestyle.

Is your child overweight?
Body mass index (BMI) uses height and weight measurements to find out how much body fat a person has. The easiest way to measure BMI is to use a BMI calculator. Kids fall into one of four categories:
  • Underweight: BMI below the 5th percentile
  • In one color, draw a line that shows the fastest way out of each room. Then, in another color, draw another line that shows the second fastest way out.
  • Normal weight: BMI at the 5th and less than the 85th percentile
  • Overweight: BMI at the 85th and below 95th percentiles
  • Obese: BMI at or above 95th percentile

    You can use the BMI calculator on this Web site: BMI Chart

    BMI is not a perfect measure of body fat. It can sometimes be misleading. For example, a muscular person may have a high BMI without being overweight; they may have lots of muscles that adds to a person’s body weight but not fatness. In addition, BMI may be difficult to interpret during puberty when kids are growing quickly in different ways. It's important to remember that BMI is usually a good indicator or guide, but it is not always a direct measure of body fat
    If you're worried that your child or teen may be overweight, make an appointment with your doctor. The doctor can help assess your child's eating and activities and make suggestions on how to make positive changes to help them lead a healthier lifestyle.

    The Effects of Obesity:
    Obesity leads to having health problems in the future. It increases the risk for type 2 diabetes, high blood pressure, and high cholesterol. Obese kids may also be prone to low self-esteem that stems from being teased, bullied, or rejected by peers.
    Kids who are unhappy with their weight may be more likely than average-weight kids to develop unhealthy dieting habits and eating disorders, such as anorexia nervosa and bulimia. They may also be more prone to depression, as well as substance abuse.
    Overweight and obese kids are at risk for developing medical problems, including:
  • High blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance, and type 2 diabetes
  • Bone and joint problems
  • Shortness of breath that makes exercise, sports, or any physical activity more difficult and may increase the chances of developing asthma
  • Restless or disordered sleep patterns, such as obstructive sleep apnea
  • Liver and gall bladder disease
  • Depression

    Causes of being Overweight:
  • Not enough physical activity. Spending too much time watching TV or playing on the computer
  • Endocrine Problems. Genetics
  • Genetic Syndromes. Medications can be associated with weight gain

    Overweight Prevention:
    The key to helping kids from becoming overweight is to lead by example. Show them you eat healthy and stay active, too. Get your kids involved by letting them help you plan and prepare healthy meals, and take them along when you go grocery shopping so they can learn how to make good food choices.
    Here are some tips about things to avoid:

  • Don't reward kids for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior
  • Don't maintain a clean-plate policy. If kids are satisfied, don't force them to continue eating. Reinforce the idea that they should only eat when they're hungry
  • Don't completely eliminate all sweets and favorite snacks from kids' diets. Children may rebel and overeat these forbidden foods outside the home or sneak them in on their own.

    Here are some additional recommendations for kids of all ages:
  • Birth to age 1: breastfeeding may help prevent excessive weight gain, and breastfed babies may be more able to control their own intake and follow their own internal hunger cues as they grow up.
  • Ages 2 to 6: offer a variety of healthy foods. Encourage kids to be active and help them build on developing skills.
  • Ages 7 to 12: Encourage kids to be physically active every day, when at home or away. Let them be more involved in making good food choices, such as packing lunch.
  • Ages 13 to 17: As teens get older and start making their own decisions, they may not have time to always eat meals at home. Try to encourage them to eat healthful foods at fast food restaurants like salads or grilled chicken sandwiches. Encourage teens to be active everyday.
  • All ages: Cut down on TV, computer, and video game time. Serve a variety of healthy foods and eat meals together as often as possible. Encourage kids to have at least five servings of fruits and vegetables a day, eat breakfast daily, and stay away from sweets.

    By showing your kids you think eating healthy and exercising regularly is important, your kids will be more likely to value those things too. Talk to your kids about the importance of living a healthy life, and how eating right and staying active can help you stay that way. And most of all, tell your kids that you love them no matter what their weight, and that you want them to be happy and healthy for their whole lives.
    • Ideas for Exercise and Playing:


    Bored? Out of things to do? No matter what the weather is like or how many friends are around, there are ways to be physically active and have fun. Here are some ideas that will help you find fun things to do in all types of situations.

    By yourself?

  • skateboarding
  • bike-riding
  • roller skating, roller blading
  • hopscotch.
  • jumping rope
  • trampoline jumping
  • Do jumping jacks.
  • Invent some dance moves to your favorite song
  • Do sprints (short running races) and time yourself to see how fast you go.
  • Use a pedometer to count the number of steps between your favorite places, like your house and the park.


    Being by yourself is also a great way to practice and become better at things. You can practice shooting basketball hoops, kicking the soccer ball, playing tennis, or swimming. When you play with your friends again, they'll be amazed at what you can do!


    When There Are Two

    Looking for something for you and a friend to do? Here are some things to do when there are two:

  • Ping pong
  • Tennis
  • Badminton
  • Volleyball (inside, outside, or sand)
  • Basketball
  • Horseshoes
  • Running races
  • Invent some new cheers
  • Make a dance routine to one of your favorite songs
  • Have a handstand contest.
  • Jump rope together. See who can jump the longest without stopping!
  • Ride bikes and don't forget your helmets!
  • Practice pitching and hitting a baseball.
  • Throw a football or softball



    When There Are a Lot of You

    If there are a bunch of kids looking for something cool to do, you're in luck! Lots of sports and games work well with a group of kids.
    Try these ideas:

  • Any sport such as baseball, softball, basketball, soccer, and volleyball are good group games.
  • Play follow the leader on bikes, blades, or skates.
  • Have a skateboarding contest.
  • Play tag.
  • Play outdoor hide-and-seek.
  • Dance to your favorite music.
  • Make a scavenger hunt


    Weather

    No matter the weather, rain or shine, hot or cold, there are always ways to play and exercise.
    When we move our muscles by being active, our bodies warm up, which is a great way to warm up on a cold day! If there’s snow, you can:

  • play tag in the snow
  • shovel snow off the driveway or sidewalk
  • build a snow fort
  • go sledding around your neighborhood
  • make a snow man or snow angel
  • have a snowball fight with your friends
  • Pull a little kid around on a sled


    Or if there isn’t snow on the ground, here are some other ideas:

  • Take a nature hike and look for animal footprints.
  • go to an ice-skating rink
  • go skiing or snowboarding
  • swim in an indoor pool
  • play indoor volleyball or racketball
  • make up a dance routine


    The temperature’s rising!
    On a hot, hot day and your feeling sweaty, here are some fun ways to exercise and stay cool:

  • Swim! Have races in the pool, have a handstand contest. Make sure an adult and lifeguard are always there watching you!
  • Take a nature walk on a shady trail.
  • Wash your dog outside.
  • Have a water balloon toss with friends.
  • Wash your parents' or neighbors' car.
  • Ask your parents to help you set up the sprinkler and jump through it!
  • Slip-and-slide


    When you're exercising in the heat, it is very important to remember to drink lots of water, even if you don't feel thirsty. Hot temperatures make you sweat more when you're exercising, so you must replace the water you lose to prevent your body from heat exhaustion and feeling sick.


    When You're Stuck at Home

    If it’s a rainy day or no one is around to take you anywhere, that doesn’t mean you can’t get some exercise while you’re inside! Here are some ideas:

  • T urn on your favorite music and dance
  • See how many times you can hula-hoop
  • Juggle with some small, soft stuffed animals
  • Find a big room and jump-rope
  • There are basketball hoops with over-the-door hooks and basketballs made from soft foam that are meant to be played with indoors. If you have them and there is enough room, set them up and shoot some hoops!
  • Do some tumbling if you have enough room to do it.
  • Set up a scavenger hunt.
  • Bat a balloon back and forth and try not to let it hit the floor.

    •  

    The Food Pyramid:

    The Food Guide Pyramid is a picture that shows one way for people to understand how to eat healthy. Each color of the vertical stripes on the pyramid represents the five food groups plus fats and oils. Here's what the colors stand for:

    • orange — grains
    • green — vegetables
    • red — fruits
    • yellow — fats and oils
    • blue — milk and dairy products
    • purple — meat, beans, fish, and nuts

    The U.S. Department of Agriculture (USDA) created a special Food Pyramid for kids to show them how to eat and live healthy. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. The steps that the girl is running up are a way to show kids how important it is to stay active and exercise everyday. If you take one “step” at a time to follow the pyramid, you’ll be healthier! Get it? Let's look at some of the other messages this new symbol is trying to send:

    Eat a variety of foods.
    A balanced diet is one that includes all the food groups. In other words, have foods from every color, every day.

    Eat less of some foods, and more of others
    You can see that the strips for meat and protein (purple) and oils (yellow) are skinnier than the others. That's because you need less of those kinds of foods than you do of fruits, vegetables, grains, and dairy foods.

    Fill your plate with color

    Colorful foods are mostly fruits and vegetables, which is what your body needs to stay healthy.  

    What do these food groups mean?

    Sometimes it’s hard to remember what a healthy grain or protein is to eat. Here are some examples of healthful foods in each category of the Food Pyramid:

    Grains

    Grains, such as bread, rice, and oatmeal are important for your body. Try make at least half of your grain servings whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal.

    Vegetables

    All vegetables are healthy for you. They range from a variety of colors such as red, green, and orange. Try to aim for 2 cups of veggies each day such as broccoli, carrots, tomatoes, and cucumbers. Remember to wash your veggies before you eat them!

    Fruits

    Fruits are also very colorful. There are blueberries, strawberries, oranges, and apples which range in all sorts of colors. Remember to rinse them with water before eating them, and know that they are sweet and don’t be afraid to eat them as a healthy dessert! Try to eat 1-2 cups of fruits every day.

    Milk and Other Calcium-Rich Foods Calcium builds strong bones to last a lifetime, so you need these foods in your diet. Here are some examples of foods with calcium:

    • Yogurt
    • Cheese
    • Milk (with cereal or oatmeal)

    Try to aim for 2 cups of milk or calcium-foods every day.

    Meats, Beans, Fish, and Nuts These foods contain protein, iron,and lots of other important nutrients. Here are some examples of protein foods:

    • meat 
    • fish
    • dry beans
    • eggs
    • peanut butter
    • nuts or seeds

      Try to eat 4-5 servings of proteins each day.

    Fats and Oils

    These foods are marked in yellow and are the smallest stripe on the pyramid. That means you should eat these foods the LEAST amount. Foods with a lot of butter or sugar, such as candy, are examples of Fats and Oils that should be eaten sparingly.

    That’s a lot of information. The good news is that your mom, dad, and the other grown-ups in your life will help you eat what you need to stay healthy. But remember, you don't have to become a perfect eater overnight. Just remember to approach eating healthfully and exercising one step at a time!

    School Lunches:

    More than at other meals, kids have a lot of control over what they eat for lunch at school. When choosing what to eat for lunch, making a healthy choice is really important. Eating foods from the food groups on the Food Guide Pyramid will help to give you more energy throughout the day and will help you concentrate on school work. Controlling the amount of fats and oils you eat, such as cookies and ice-cream sandwiches, will help you to not become over-weight.

    If you want to pack your lunch, you'll need some help from your parents. Talk to them about what you like to eat in your lunch and tell them your favorite healthy fruits and vegetables. It is nice if your parents want to make your lunch, but you can show them how you are good at making healthful decisions by making it yourself!

    Eat Breakfast:

    If you’ve ever heard the saying, “breakfast is the most important meal of the day”, it really is true! Breakfast gives you the fuel you need to start your day- it’s like putting gas in the car to make it go.

    What Should You Eat?

    Any breakfast is better than no breakfast at all, but try not to have doughnuts, muffins, or other pastries all the time. They're high in calories, sugar, and fat, and don’t contain the nutrients a kid needs.

    Try to eat a variety of foods, including:

    • grains (breads and cereals)
    • protein(meats, beans, and nuts)
    • fruits and vegetables
    • milk, cheese, and yogurt

    Here are some breakfast ideas:

    • eggs
    • French toast, waffles, or pancakes (try wheat or whole-grain varieties)
    • cold cereal and milk
    • hot cereal, such as oatmeal or cream of wheat
    • whole-grain toast, bagel, or English muffin with cheese
    • yogurt with fruit, nuts, or granola
    • fruit smoothie, such as strawberry or banana

    Remember, skipping breakfast is NOT going to help you in any way. It doesn’t help people to maintain a healthy weight or to lose weight. In fact, someone who skips breakfast tends to eat more calories throughout the day.

    If you find yourself skipping breakfast because you're too rushed, try these quick breakfasts that you can take on-the-go:

    • granola bar
    • fresh fruit
    • whole-grain muffin or English-muffin
    • trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal

    Did you know?

    Kids who eat breakfast do better in school and are more likely to participate and learn better. So tomorrow morning, don't run out the door on an empty stomach. Fuel up with a healthy breakfast!

    Eating a healthy breakfast, eating a variety of healthy foods, and staying active are all ways to help you to keep your body healthy and help you maintain a healthy weight.

    Game Zone!
    Time for Bed!