Lead your kids to a healthy lifestyle

Help your family adopt an active, healthy lifestyle and make smart food choices

By Donna Paris

We’re all hopping on the healthy bandwagon — watching what we eat, trying to fit in exercise and cutting back on unhealthy habits. But what about our children? They’re getting bigger — more than one-third of Canadian kids aged 2 to 11 are overweight, and half of those are considered obese, according to Statistics Canada.

Passively watching the onset of obesity

“Our kids eat pizza, pop, cake and ice cream regularly,” says Dr. Mark Tremblay, chair of Active Healthy Kids Canada, a national charitable organization committed to the development of active healthy children and youth in Canada.

“We don’t move as much as we used to, but we still eat as much,” says Tremblay, who is also the author of a study indicating that the rates of childhood obesity in Canada have more than tripled over the past 20 years.

Jeopardizing kids’ health

Children who are overweight have an increased risk of becoming obese as adults and are at higher risk of the premature development of adult diseases and mortality. There is already an increasing prevalence of cardiovascular and metabolic diseases such as Type 2 diabetes in younger children with a high body mass index (BMI). Inactive children have lower bone density, and orthopedic problems can occur in obese children. As well, the teasing and bullying of overweight kids can affect their self-esteem and trigger eating disorders.

Denying any problem

Parents may not even realize that their children may be overweight. “Some parents are in denial,” says Lynn Roblin, a registered dietitian in Oakville, Ont., and mother of four. “Parents should be aware of their child’s growth pattern. If the child’s weight is consistently over the 85th percentile on a growth chart, the child is at risk of being overweight.”

For growth charts, causes and health risks associated with obesity, visit Childhood Obesity.

Preventing obesity

“My parents always made me finish everything on my plate; unfortunately I ate everything, whether I was hungry or not,” says Franca Mancuso, who was an overweight child. “What’s more, we weren’t an active family. When I decided to lose weight, I didn’t know where to start.”

You can access articles and tips on encouraging your kids to become physically active at the Public Health Agency of Canada.

Focusing on the child, not the weight

“Don’t focus on the overweight issue,” says Mancuso. “I was at a friend’s house recently for dinner and she prepared a special meal for her child who is overweight. I think that really embarrassed him.”

Don’t put kids on a strict diet; they need their nutrients and it could start a cycle of yo-yo dieting. And don’t single out kids when you serve an occasional treat; if you’re doling out cookies, don’t deny Johnny because he’s overweight.

Finding sensible solutions

For sensible approaches to children’s weight problems, visit MayoClinic’s Children’s Health Center. Follow Canada’s Food Guide to Healthy Eating to learn about eating a balanced diet, healthy weights and nutrition labels.

Never say never have a potato chip, but don’t eat at fast food outlets regularly. Moderation is key: it’s okay to have a big turkey dinner at Thanksgiving but not daily.

Inspiring budding chefs

“Get your kids involved in preparing healthy meals,” says Roblin. “Going on a diet is not recommended — work on raising the child’s level of activity.” Download a grocery list or weekly meal planner template.

For nutrition resources and links, and quick tips and tools to help you focus on healthy eating goals, visit Dietitians of Canada. You can also submit your stories and strategies here to help other parents.

Lending a helping hand

Organize an event at your child’s school. The Canadian Association for Health, Physical Education, Recreation and Dance organizes a fun yearly event to get kids moving. This year, the event is It’s a Toss Up — Retro Style! to be held on May 22. The aim is to have 250,000 participants in 30 minutes of throwing games, such as bowling, juggling, pitching and more.

Teach kids how to eat healthy in a toxic environment. Fast food is available anytime, anywhere: portions are often huge, vending machines are always available, and soft drinks come in pails. Instead, parents should offer their children water or milk to drink. Visit Dietfacts.com for nutritional analysis of many fast-food restaurant meals.

Commit to a lifestyle change, not a six-week program. Be a good role model for your kids: don’t surf the Net all night, but tell your kids to get outside. Kids will follow your lead. “When we were kids, we were always outside, playing games like Red Rover and hide and seek,” says Tremblay. “Now free play has gone away — it’s been replaced by inactive alternatives like TV.”

The Act Now Schools Program delivers the message that healthy lifestyle decisions have a positive impact on personal and professional achievement. Kids can use free tools, including the target heart rate and BMI calculators and a food diary, as well as play games and quizzes. Twenty experts are available to answer questions.

Sharing in other parents’ experiences

Ask health questions and share your experiences with other parents in the Childhood Obesity section of medbroadcast.com. If you have a teenager who is overweight and want to discuss or share your story with others, visit Psych Links.

Changing bad habits

“We have to lose the ‘If I can eat more for less cost, I’m going to do it, even if it kills me’ mentality,” says Tremblay. “When ordering food, unless the plate is the size of the table, you think you’re getting ripped off.

“The solution is not complex: we need to get back to basics,” he adds. “Shop for healthy food choices. Aim for moderation, balance and variety in your food choices, and adopt an active lifestyle.”

Photos: Thomas Barwick/Getty Images