Nutrition and Fitness Tips for the Pre-adolescent Years

Researchers have found that currently many preadolescent and school age children are significantly overweight and unfit. Unfortunately, these conditions can persist into the future and the overweight child becomes an obese adult. One major cause of childhood weight issues is lack of physical activity. Children spend too much time in front of the TV and the computer. Nutritional habits can contribute to preadolescent obesity as well. Surveys find that children are eating more fat, sugar, cholesterol, and sodium than is recommended. These diet and exercise behaviors result in children who are increasing their risk for future heart disease, diabetes, hypertension, and other chronic diseases.

Here are some tips to help children change their habits and make healthier ones a part of their lifestyle:

• Calorie reduction and food restriction are not recommended for children of any age. Healthcare professionals advise keeping a child’s weight stable until he or she reaches a height that fits his or her weight. Children must get ample calories, protein, vitamins, and minerals in their diet. Cutting back on meals and snacks can deprive your child of needed nutrients and interfere with proper growth and development.

• No favorite food should be eliminated. Instead of reduction and restriction, practice balance, moderation, and variety in both diet and exercise.

• Help your child choose a low fat, low cholesterol, low sodium diet that includes plenty of whole grain breads and cereals; fruit and vegetables; low fat dairy products; lean meats, skinless poultry, fish, dried peas, beans, and nuts.

• Make changes gradually; making too many changes at once can be overwhelming and make him or her resistant to change. Offer support and praise; don’t nag or threaten.

• Be flexible; fast food restaurants are fine on occasion and can be balanced with other healthy meals and snacks.

• Get your child involved in healthy food choices by including him or her in nutrition discussions, shopping trips, and meal preparation.

• Get your child involved in active play and physical activity such as walking, swimming, biking or team sports. Try to engage in activities as a family on a regular basis.