As a nurse in a school I have experience working with young overweight students. Nutritionists, teachers and nurses all know that obesity is rampant in schools (and elsewhere). In neighborhoods where income is lower than average obesity is even more prominent. I have seen upwards of 40% of 7th grade girls with a Body Mass Index (BMI) of over the 95th percentile for their age.
The reality is a healthy lifestyle should be started at birth. Unfortunately this does not always happen. Therefore we are dealing with obesity in primary, middle and secondary schools. This article will give parents a few ideas about how they can slow their teen’s weight gain or even maintain it or lose a little weight, they work, but not overnight, it takes a lifestyle change for the entire family! Children and teens are still growing and should not be placed on a restrictive diet unless a medical professional has done this out of necessity.
1. If your teen eats a well balanced healthy diet with normal portions and gets regular exercise they will not gain excessive weight if they are healthy. Aim for 5 servings of fruits and vegetables everyday. We tend to eat more carbohydrates and foods that are over processed resulting in weight gain. Low fat milk and eating more fish and chicken as opposed to red meat also helps.
2. Leave healthy snacks in the refrigerator or on the table for easy access by your teen. Chopped celery, radishes, carrots and fruits like mangoes, pomegranates, apples, oranges, bananas, etc. should be eaten on a regular basis!
3. Encourage your teen to be active in some sport. If not competitive try programs that are not necessarily competitive (AYSO). Basketball, football, swimming, running, tennis, soccer (my favorite), rugby, Lacrosse, gymnastics, etc. All good!
4. If you teen refuses to participate in any sport they can still walk daily. Make it a parent-teen time. It is a win win situation. You and your teen will both get exercise. Walk at a good clip! Walk for one-half to one hour most days of the week.
5. When going shopping or to the movies park your car a little further away from the location you are going. Every little bit helps!
6. Get rid of junk food (hot cheetos, cookies, cake, etc.) Perhaps once a week have a snack, but don’t over do it and spend most days not eating junk.
7. Avoid eating out in fast food restaurants. Their food is high caloric and often high in fat. Even in restaurants don’t expect that the Chinese Chicken Salad is low calorie. Ask for the caloric count! You may be surprised to find that some salads have more calories than a burger!
8. Drink Water-Water-Water! Stay away from sodas and sport drinks that are loaded with sugar. Gatorade is not a healthy drink for breakfast! And unless you are participating in an aggressively active sport and perspiring heavily you should be drinking water! Yes, Water!
9. If you are overweight and have any family history of diabetes, heart disease, high cholesterol, etc. Get your child a check up and ask that the cholesterol be checked and discuss the risk factors with your teen’s doctor.
