A CDC resource on Childhood Overweight & Obesity begins, “Childhood obesity is a serious health problem in the United States where 1 in 5 children and adolescents are affected. Some groups of children are more affected than others, but all children are at risk of gaining weight…higher than what is considered healthy.”
Childhood Obesity is Complex
Our pediatricians at Pediatric Associates of the Northwest understand that childhood obesity is complex.
There are children who “technically” register on the overweight-to-obese side but consume overall healthy diets and are involved year-round in extracurricular sports and movement activities. Then you have some kids who are very slender but subsist almost entirely on fast food and their sole form of exercise consists of ‘round-the-clock’ gaming.
There is certainly cause for concern around childhood obesity or the increasing tendency for children to be overweight. However, we suggest emphasizing health and learning to feel great in the body you have vs. appearance or a certain body size.
Tips For Healthier Body Weight & Preventing Obesity
The more we learn about different body types and predisposed (genetic) metabolism, the less focus we place on weight or body mass index (BMI). Unless an emergent health situation is present (imbalanced blood sugar levels, pre- or type 2 diabetes, thyroid issues, etc.), we focus far more on healthy lifestyle habits – including diet and exercise.
A NOTE ABOUT GLYCEMIC INDEX: In this post, we’ll use the term “glycemic index,” a rating system for foods containing carbohydrates. Glycemic index reflects how quickly each food affects your blood sugar (glucose) level when eaten on its own. Foods with a high glycemic index (GI) break down quickly and spike blood sugar levels (not so helpful); foods with a lower glycemic index take longer to process and help to maintain stable blood sugar levels.
Here are the focus points we emphasize for preventing childhood diabetes and supporting healthy weight management.
1. Aim for whole foods over processed foods
There is a direct correlation between processed foods and health issues. The more you can try to prioritize whole foods over processed foods in meals and snacks, the better. It’s all about balance. Here are some ways to reduce the amount of processed foods in your household:
- Try oatmeal instead of ready-made cereals. It takes the same time to cook one batch of oatmeal as it does a double or quadruple batch, which you can reheat quickly each day.
- Choose a bagel with cream cheese over a donut. Try a fruit-infused cream cheese spread – like strawberry or blueberry – to add a bit of sweetness.
- Trade chips or pretzels for pre-cut fruits or veggies.
- Make homemade pasta sauce instead of using jarred sauce, which can have a lot of sugar. This marinara recipe is quick and easy – and you can make a bulk batch to portion out and freeze. Swap dried herbs for fresh when needed (use 50% of the fresh herb quantity).
- Choose sweet potatoes over white potatoes.
- Whip up a quick vinaigrette instead of pre-made dressings that can have lots of sugar and salt.
- Double and triple recipes that freeze well to minimize the amount of pre-packaged frozen foods you eat for “easy dinner nights.”
- Plain yogurt with fresh fruit and a little honey can be an easy swap for flavored yogurts.
- Replace white sticky rice with quinoa or lentils.
There’s no need to act on all of these at once. If it feels overwhelming, try picking one or two that work for you and start there. You can continue shifting from processed to whole foods as time allows.
2. Know that blood sugar levels are individual
Perhaps one of the most surprising things we’ve learned in the past 10 to 20 years is that the body’s blood sugar response to foods is highly individual. Some people experience blood sugar spikes from things others don’t. If your child eats the same healthy foods you do but seems to carry significantly excess weight, we can help you determine what the culprit may be.
That said, some things are universally more likely to cause blood sugar spikes than others. These include:
- White grain foods (white bread, pasta, rice, etc.).
- Sugar-sweetened drinks.
- Fruit juice. Water is almost always a healthier option. Fruit juice has the same sugar equivalent of the quantity of fruits required to make it. So, drinking an 8-ounce glass of 100% orange or apple juice is equivalent of six teaspoons of sugar!
- Fast food burgers. A McDonald’s Quarter Pounder with cheese has more sugar and carbohydrates than a 2-ounce Snickers bar.
- More than one serving of starchy veggies like potatoes, carrots, peas, or corn.
- Non-dairy milk alternatives. Pay attention to their sugar/carb levels.
3. Move a little every day
Children and adults should get moderate exercise every day for at least 30 minutes. Exercise has many benefits beyond weight management, including better sleep habits, stress reduction, hormone balance, and more regulated blood sugar levels.
If your child is involved in seasonal sports throughout the year, they’re probably getting enough exercise. However, there are plenty of ways to incorporate exercise into your normal daily activities to keep the blood pumping and the limbs moving.
4. Establish healthy sleep habits
Sleep is about more than resting and healing. Our body works hard while we sleep, including producing and regulating hormone balance that affects weight. People who do not sleep well – or for long enough – each night are more likely to experience blood sugar imbalance, slow metabolism, and obesity.
Most school-age children require at least nine hours of uninterrupted sleep each night, so do all you can to establish healthy sleep habits for your family.
5. Replace screen time with family time
Screen time is typically sedentary time. Use research-based findings to create healthy screen habits for your children. And, do your best to replace screentime with family time, whether taking a walk or hiking, playing tag in the front yard, going to the park to shoot hoops, or playing games together.
Visit Pediatric Associates of the Northwest to Discuss Child Weight Concerns
Are you worried about your child’s weight? Let’s investigate and talk about a plan together. We understand this is a sensitive topic. Feel free to send your provider a secure message through our Patient Portal if you prefer to discuss your concerns before an upcoming visit. Contact PANW to schedule an appointment.
