A HEALTHY FAMILY

The Facts • 20 – 25% of children and adolescents are overweight or obese • Overweight children have a much higher chance of being overweight as adults

leading to the earlier onset of a range of associated health risk factors • Children who watch television or play non-educational electronic games for longer

than 2 hours daily are much more likely to be overweight or obese • Parents strongly influence food choices and other eating behaviours in their

children • In the end, the combination of physical inactivity and inappropriate nutrition leads

to an increased risk of overweight and obesity amongst children and adolescents Family support and spending time as a family in physically active pursuits is important for ensuring that both parents and children are sufficiently active to meet Australian Guidelines. Social & Health Issues of Being Overweight or Obese As a Child There are many health risks and emotional problems associated with being overweight as a child. These can be turned around if a child returns to a healthy weight. Some of these health risks may be even greater if there is a strong family history. Potential risks of physical inactivity and childhood overweight and obesity include: • Higher chance of becoming an overweight adult • Raised Insulin leading to Type 2 Diabetes • Elevated Blood Pressure & Raised Cholesterol • Musculoskeletal & Joint discomfort • Shortness of breath & Sleep Apnoea • Heat Intolerance • Inability to keep up with peers, leading to further reductions in physical activity • Increased likelihood of being bullied, less likely to be seen as a friend by other

children • Impaired psychosocial function and low self-esteem • Reduced motor coordination, and enjoyment of sports The Future • The increasing trends in overweight and obese children appears to be continuing

upwards and it is unknown at what levels this might plateau • As more children become overweight earlier in life, the associated health burden

and reduction in wellness during this age will become more profound.

• In 2003 the National health and Medical Research Council recommended that ‘The prevalence of overweight and obesity in children and adolescents in Australia is high enough to warrant both intervention and preventive action.”

• Changes in social norms and family dynamics are important for turning around the current epidemic of childhood obesity.

Take Home Pointers • The whole family must be supportive and helpful for a child to successfully lose

weight or return to a healthy weight • A growing child does not need to lose too much weight. It is best for them to

maintain their weight and let them ‘grow into’ it. • Activity, whether as sport or play, is crucial for a child to successfully control their

weight. • Encourage three meals a day, along with healthy snacks. Missing meals does not

help weight control. The Advice • Children need at least 60 minutes (and up to several hours) of moderate to

vigorous physical activity per day • Children should not spend more than two hours a day using electronic media for

entertainment (eg computer games, TV, internet), particularly during daylight hours.

• Depending on the age of your child, you may want to discuss lifestyle choices. If so, emphasise health and fitness, and a change in body shape over time, not weight loss. With younger children, you can successfully make changes without needing to let the child know your concerns. Older children can take a greater part in their own plans, but still need support and involvement.

• It is essential that all members of the family are supportive of a healthy lifestyle. This means encouraging (and perhaps participating in) more activity, and healthier food choices. It will take some time to find out what works for your family, but try different ideas and keep working at it. Everyone in the family will benefit from the changes.

• Daily variety is a key to choosing a healthy diet. However, too much choice, particularly among snack foods, at one time, may encourage overeating. If you are at home, put out the snacks, rather than allowing a ‘pantry raid’.

• A good result for children is a slowing of the expected weight gain over time, or maintaining weight while height increases. If a child is very overweight some weight loss may be needed, but this should be around 1kg a month and under the supervision of a Doctor or Accredited Practising Dietitian.

Tips for Healthy Eating If you enjoy a range of foods, including fresh fruit and vegetables, your children probably will too. Consider snacks like toasted sandwiches, chopped fruit, low fat yoghurt and soups. • Include three meals and 2-3 snacks every day

• Breakfast is an essential; try breakfast cereal, canned fruit and reduced-fat milk is ideal

• Base your shopping and cooking around the ‘everyday’ foods; eg low fat dairy foods, lean meat and fish, lots of fruit and vegetables, cereals and pulses.

• Encourage water as a drink, rather than soft drink, cordial or juice • Offer ‘sometimes’ foods of sweets and higher fat snacks only occasionally, not

every day. • Make healthy choices about eating when you write the shopping list, and when

you do the shopping, not at the refrigerator or pantry door. • Eat as a family Tips for Physical Activity Encourage your child with praise, and positive feedback. Reward children for participating in active pursuits but NEVER offer rewards related to weight. Team sports and school sports will not replace extra active play and walking. Include walking, long bike rides, or kicking the football with the family (far more kicks than playing in a team). With older children, some feedback from a pedometer or a heart rate monitor can be fun and motivating. To get your child more active they should: • Include more active play and walking • Limit sedentary activity (T.V viewing and electronic games) to less than 2hrs a day

and enjoy messing around in the backyard or the pool instead • Walk to school or home a few days a week • Buy a dog (and walk it!) • Dance to music • Walk to the shops, or you can park further away. • Roller-blading or ice-skating instead of a movie • Enjoy ‘mucking around’, instead of TV.

Disclaimer This fact sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication. © Complete Performance Solutions All rights reserved