As your child’s eating habits become firmly established, you may become concerned about her weight. Overweight toddlers may be on the increase, but as long as your little one is active and eating a healthy, nutritious diet, you can be sure that she’ll put on the correct amount of weight for her individual body type and needs.
| Q: |
How can I tell if my young child has a weight problem?
| | A: |
Again, as discussed in previous chapters, the best way to make an
assessment is to use the child growth charts that are supplied by your
doctor or health professional when your baby was born. Keeping tabs on
weight by ensuring that your child sits on roughly the same “percentile
line” as he grows is a very good way to establish whether your child’s
weight is right for him. If he suddenly jumps up a great deal on the
weight front, but his height doesn’t show the same change, there may be
reason to suspect that he is overweight. BMI charts may also be used by
your doctor. A BMI is a number calculated from an individual’s weight
and height, which is used to determine whether the person is within, or
outside of, a normal weight range.
Try not to panic.
If your child looks healthy and doesn’t have any obvious rolls of fat,
his clothing size is appropriate for his age, and no one has ever made
any suggestion that he’s overweight, he’s probably just fine.
Interestingly, studies
have found that most parents are unable to assess accurately when their
children do have problems with their weight—ask your doctor if you have
concerns.
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| Q: |
Should I put my overweight child on a diet?
| | A: |
No child, no matter how “overweight” they are, should be put on a
diet. The childhood years are extremely important for growth and
development, and cutting down on food, or cutting out food groups, can
leave a desperate shortfall of important nutrients. Instead, swap over
to a healthier diet, with plenty of fresh fruits and vegetables, healthy
snacks, and limit foods that are high in unhealthy fats. Add to this a
great deal more exercise, and your child will eventually grow into her
weight as she becomes taller.
|
| Q: |
Are there any healthy foods that can fill up my child without leading to him becoming overweight?
| | A: |
The idea is to aim for food that will keep him going throughout
the day, and fill his tummy without adding unnecessary fats or sugars.
The best foods to
choose are fresh fruits and vegetables, which have very few calories,
but which provide lots of nutrition and energy. Similarly, unrefined
carbohydrates, such as whole wheat bread, pasta, and breakfast cereals,
and pulses provide an excellent source of energy, and expand to fill the
tummy when they are digested.
So aim for pasta
dishes with plenty of vegetables, breakfast cereal with lots of fresh
fruit, fruit smoothies, toast with nut butters (a source of healthy
fats) and a glass of fruit juice, breadsticks and vegetable crudités
with fresh dips, and lots of fresh fruit offered throughout the day.
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| Q: |
My child seems to have a limitless appetite and is putting on weight; how can I encourage her to eat smaller portions?
| | A: |
First of all, don’t immediately assume that weight gain is a sign
of impending weight problems. Many kids put on weight just before a
growth spurt, and are starving during the same period. They then shoot
up, and the weight is redistributed.
However, if you’ve noticed
that your child seems to be eating constantly with no evidence of
growth within a month or two, you may need to cut back a little. Offer
smaller portions at mealtimes, with the option of more if she’s still
hungry. She may be in a hurry to get down and get on with her day, and
simply eat what’s put in front of her. She will also need to learn to
recognize her own hunger “cues,” and part of that involves recognizing
when she’s full, and requesting more to eat when she is still hungry.
Try offering a drink when she claims to be hungry, as she may simply be
thirsty.
You can also make sure
that her meals have plenty of fresh fruits and vegetables, which will
fill her up without giving her unnecessary calories. Similarly, try to
make sure that her snacks are healthy and not filling her up with
unhealthy fats or sugar. One or two small, healthy snacks between meals
is usually sufficient for the average toddler.
It’s also extremely
important to ensure that she is active. Very active small children may
be very hungry constantly since regular refueling is required to sustain
high energy levels, but they won’t, as a rule, appear to put on weight.
If your little one is inactive and still very hungry, the balance may
be tipped toward weight problems. Most children have naturally high
energy, so try to take advantage of it, and get her going!
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Is chubby normal?
From babyhood through to
five or six years of age, children accumulate more fat on their arms and
legs than on their torsos. So dimpled thighs may not be a sign that
your child is overweight.
Active kids
Treat exercise as a
priority and ensure that your child is active every day. It’s important
to make exercise fun and try to include the whole family, when
possible—organize a bike ride, a trip to the swimming pool, or just turn
on some music and dance—everyone will benefit.
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