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Teaching children restraint can help fight obesity

By Alicia Castelli
Special to The Times
Americans are getting fatter and are falling victim more often to health problems directly related to obesity. That includes America’s children. As our children become more overweight, parents cannot afford to underestimate the role they play in their children’s health and physical fitness.

According to the Centers for Disease Control and Prevention, childhood obesity in the United States is reaching epidemic proportions, and the number of overweight children has more than doubled in the past two decades.

Kathy Dodrill, Extension agent, family and consumer sciences, with the Ohio State University Extension office, says lifestyle plays a huge role.

“We’re all so busy,” Dodrill said. “It’s just so easy to go to a fast food restaurant or drive through somewhere. It’s quick, but those foods are typically high in fat, high in sugar, high in salt and low in fiber. That’s the way kids are eating.

“On the exercise side of it, kids get in from school and are either glued to the TV or the computer. Or, if they’re younger kids and the parents aren’t home from work yet; those kids cannot go outside and play. Our basic lifestyle is just not as active as it once was.”

Matt Hively, a Marietta firefighter and father of four, says the responsibility lies with the parents.

“All our kids, except our 2-year-old, of course, are involved in different things, including football, T-ball, ballet, gymnastics and cheerleading. We encourage them to be involved in a sport or activity after school. It’s something to get them off the couch and interacting with other kids. With Megan (the 2-year-old) we go to the park or the pool several times a week, weather providing, so she, too, has a chance to run around and play and be active.

“I think if the parents are overweight, they’re setting a bad example,” he added. “As parents, you must put restrictions on their diet. You can’t allow them to eat junk whenever they want. You can’t allow them too much couch or TV time. The same goes for the computer. While I think it’s great that we’re in a computer age where kids know a lot more than our generation, you need to limit it. You don’t build any muscle or burn fat sitting there playing the computer. You’ve got to get out and move.”
Dodrill agrees and adds that a little knowledge on the part of the parents goes a long way.

“Parents need to become informed themselves and recognize if their children are at risk or if they’re already overweight. Parents need to be familiar with basic healthy eating practices like the food pyramid. There are quick, yet healthy, breakfasts and snacks out there. Parents can set the tone for the lifestyle in the home, and parents need to be a role model. That’s a really hard thing to do sometimes, but the results if they don’t can be severe.”

We are now at the point for the first time in history when our children’s life expectancy is less than their parents because of the high rate of obesity in kids, Dodrill said.
It’s unrealistic to try to eliminate junk entirely from a child’s diet. A slice of birthday cake and the occasional sweet treat is fine, Dodrill said. On a daily basis, however, healthy snack alternatives such as raisins, veggies with a small amount of dip or peanut butter garnish, low-fat yogurt and low-fat granola are just as filling, but healthier, she added. Children’s stomachs are smaller, so planning snacks mid-morning and mid-afternoon is a good idea. Smaller, more realistic portions at mealtimes will also help reduce the “clean your plate” battles.

“Everything in moderation,” Hively agrees. “Of course the kids eat chocolate and Happy Meals from time to time. You just have to regulate it and keep the frequency and portion sizes small. For the most part, we try to make sure they eat healthy meals and healthy snacks like veggies with ranch salad dressing for dipping instead of candy.”
It’s hard to fight the lure of the Happy Meal toy, and the bombardment of ads for yummy but unhealthy foods and snacks, Dodrill said. But it’s not impossible.
“Buy cold cereals that are not high in sugar,” she suggested. “Add a piece of fruit to breakfast which can be eaten on the go, and serve a glass of milk. That’s a healthy breakfast. Switch in cheese and toast for a change. It’s not hard to serve a quick but healthy breakfast to your kids.”

For snacks she recommends low-fat meats and cheese, crackers, raisins, fruit, veggies with small amounts of toppings such as peanut butter and dip, low-fat granola bars and yogurt.

“There are lots of healthier things for your kids to snack on than potato chips,” Dodrill said. “All it takes is a little knowledge and enforcement on the part of the parents.”

One startling statistic states that children with slim parents have only a 10 percent chance of being overweight, while children with two overweight parents have an 80 percent chance of becoming overweight.

While genetics plays a role in whether a child is at risk for obesity, it’s not an excuse not to try to make sure your children eat a healthy, varied diet and get some exercise, Dodrill said.

“Genetics can play a part,” she said, “but just because someone has obese parents doesn’t mean their children have to be obese. People can still have a say in their health status. Health problems for obese children run the whole gamut. Children who are overweight are more destined to be overweight adults. You lay the groundwork when you’re a child.

“We’re seeing a tremendous increase of childhood diabetes. If the obesity continues into adulthood, the child is not only at risk for diabetes, but may face heart disease and any number of cancers, osteoporosis and high blood pressure. Obesity doesn’t cause these problems, but obesity, diet and exercise can play a significant role. They can bring these health problems on sooner in a child’s life, and/or can make these health problems worse.”

Parents also need to recognize that their children’s appetites and the foods they like vary greatly from day to day and week to week. Don’t fight it, Dodrill said. If one week they love broccoli with cheese, and the next week they hate it, just go with the flow. Buy the healthy foods and provide them, but listen to your children when they tell you they’re done eating, or maybe don’t want to eat anything at all just then.

Dodrill said a committee of people from various professions has been formed to inform the community about obesity and offer help for those struggling with weight problems.

“If a family does have obese children, soon they’ll have somewhere to go to get help,” Dodrill said. “We’re working on that right now.”