Is your child a healthy weight?

By Lynn Roblin, MSc. RD and Bev Callaghan, BSc. RD

You've all heard about it - over one quarter of children and over half of adults in Canada are overweight! Obesity rates among children and adults have increased substantially during the past 25 years, according to the most recent Canadian Community Health Survey (CCHS) conducted by Statistics Canada.

The proportion of children aged two to five who were either overweight or obese remained virtually unchanged from 1978 to 2004. In contrast, the overweight/obesity rate of adolescents aged 12 to 17 years more than doubled from 14% to 29%, while obesity alone tripled from 3% to 9%.

Poor eating habits and inactivity are cited as the main culprits in the obesity epidemic. Many children today are not consuming enough fruit and vegetables or milk. Instead, kids are filling up on high fat, high salt and high sugar processed foods and snacks and consuming too many high calorie sweetened beverages, including juice, sports and energy drinks! Less than half of our kids are expending the energy required to maintain a healthy weight, and to develop healthy hearts, lungs, muscles, and bones.

Being overweight as a child is a major concern as it can lead to obesity and type 2 diabetes and increases risk of chronic diseases such as cancer and cardiovascular disease later in life.

Preventing unnecessary weight gain in children is key…

Instilling healthy eating and activity habits early in life is critical to promote proper growth and development and a healthy weight. Dr. Lynn Moore, an investigator in the Framingham Children's Study in Boston, has studied the key factors associated with excess weight gain in children. Dr. Moore, says "the average habits of preschoolers can actually predict their future weight status in adolescence, particularly physical activity". She also maintains that children who follow a eating pattern that is high in fruit, vegetables and dairy products and moderate in fat, have a reduced risk of adolescent obesity.

The ideal situation is for children to follow a healthy growth pattern throughout childhood and adolescence. This helps children feel good about themselves and reduces their risk of health problems. It also gives children a better chance of maintaining a healthy weight when they are older. Being underweight is also a significant concern that can't be overlooked. Children who fail to achieve proper growth may have particular eating concerns that should be assessed by their family physician.

Simple Solutions to help your children eat well and grow at a healthy weight:

1. Eat a healthy balanced diet based on Canada's Food Guide!
2. Moderate your fluid intake!
3. Pay attention to portion sizes!
4. Set regular meal times!
5. Have a healthy breakfast everyday!
6. Snack smartly!
7. Eat together as a family!
8. Be a good role model for healthy eating!
9. Move more - get active, any way-everyday!
10. Live life to the fullest - get outside and play!

If you are looking for fast and easy meals for your family to eat well check out the NEW Suppertime Survival cookbook and healthy eating guide by Lynn Roblin, MSc. RD and Bev Callahan, BSc, RD available at: www.suppertimesurvival.com.

This book is designed to help busy families learn how to plan and cook delicious, healthy meals so that they can enjoy their food, maintain or achieve a healthy weight, and feel great. Each recipe includes a shopping list, food guide servings and nutrient analysis. The book also includes healthy eating plans families can follow to achieve and maintain healthy weights.

Sample Recipe - available from www.suppertimesurvival.com