Mom, I'm Hungry!!

Computers, Xbox, I-touch, Nintendo, cell phones, and Kindles are the electronic devices that describe the day-to-day passions of my children, which I think is typical of most middle class families living in Northern Virginia.

Electronic devices have become the top choice of entertainment for kids these days, and unfortunately, this indoor play has contributed to the childhood obesity epidemic in America.

When I was little, we played outside.  Nearly every waking hour was spent playing in the woods, building forts, riding bikes, and playing hide and seek.  We were forced outdoors by my mother and disappeared for hours at a time.  We used our imaginations in a more physically active way, and for the most part, we were thin and eating limited processed foods.

Childhood obesity rates were last collected in Virginia in 2007 and showed that approximately 30% of children – ages 10-17 – were found to be overweight or obese. This figure ranked the state 23rd highest in the country for percentage of overweight or obese children!

We all know that obesity has a tremendous impact on our healthcare system, but now our children face diseases that were once limited to adults, including high cholesterol, high blood pressure, and Type 2  Diabetes.  As adolescence approaches, we become more concerned about depression, cancer risks, and the impact on these children's fertility in the future.

Let's face it, this is a complicated issue – it's hard to talk to kids about being overweight. Nobody wants to damage their kid's self-esteem by mentioning they have a weight problem.  But, kids don't necessarily process the discussion about overeating as a criticism of their size.  Avoidance of discussing weight gain may communicate a lack of parental concern and cause a child to feel more hopeless about their weight.  Children often give us clues that they might actually want help.  Parents who are obese and overweight may also dismiss their children's weight struggles due to their own embarrassment or uneasiness about their issues with weight or food. 

So, how do we talk to kids about food and help keep them at a healthy weight?

•      Keep healthy food in the house, don't bring the junk home. Don't reward children with sweets for eating healthy foods.  Explain that treats have a proper place in our diets, but that they don't provide the nutrients we need to stay strong and healthy.

•      Keep your attitude towards food relaxed.  Remember to continue to encourage your child to try healthy foods and that it may take several tries for a child to accept a new food.  Motivate them to be adventurous with food and praise them for trying new things.

•      It's helpful to talk about nutrient-rich food as fuel for our bodies, which helps us to grow and be strong.  Discuss that foods that are nutrient-poor weaken our bodies and may cause us to crave more junk food – putting us at risk for disease.

•      Find ways to encourage your child to exercise. Children should be getting about 60 minutes of playtime every day. Ride bikes together, kick a ball around, take a trip to the playground, or just take a walk together – these activities will help your child to stay active.   And, not to mention, it will also help to strengthen your emotional ties as well!  Share your favorite ways to stay active with your child. 

•      Kids benefit from discussing how problems in the world may promote obesity. Talk to kids about huge portion sizes and food advertising's role in promoting obesity. Explain the concept of whole foods and avoiding additives and refined sugars. 

•      Treat your kids like they are smart. Instill in them a sense of responsibility to take care of their bodies, just as they would take care of their pets or possessions.  

•      Address the problem as a family goal.  Tell them that together, the whole family needs to be conscious of what each family member puts in his/her body and that everyone could be healthier. This helps kids to realize that even grown-ups aren't perfect and struggle to eat right and exercise on a daily basis.  Sit down with your kids and pass on healthy eating habits.

To you and your children's health,

-Posted by Rachel F. Bonner, CFNP

Sources: State and Regional Obesity Data: Centers for Disease Control and Prevention (CDC). Behavioral Risk Factor Surveillance System Survey (BRFSSS) Data. Atlanta, Georgia: U.S. Department of Health and Human Services, Centers for Disease Control and prevention.