No desire to romp, but hunger for snacks of all kinds. Lack of exercise and poor nutrition often occur in a double pack. What can parents do to keep their child fit and healthy? According to the German Society for Pediatrics and Adolescent Medicine, around 15 percent of our children and adolescents are overweight. They eat snacks that are too fatty, too few vegetables and hardly exercise. As the pounds mount, kids become more sluggish and teasing from classmates also increases. The common result: frustration eating.
Role model function of parents
Parents can break this vicious circle with a balanced diet, more exercise and – very importantly – by acting as role models. “Parents should avoid hidden fats when shopping. After all, children can only take from the refrigerator what their parents have put in beforehand,” says Corinna Schrader, nutritionist at the Wilhelmsstift Children’s Hospital in Hamburg. Low-fat milk and yogurts (1.5%), cheese below 35% fat and poultry sausage are good places to start.
Allowed: sweets in moderation
Rigid measures such as an absolute ban on chocolate usually only have short-term success. Children are allowed to snack on sweets if they also eat enough fruits and vegetables. “What is important is the conviction and guidance to a balanced diet by parents,” explains Gothaer expert Dr. Martin Pollak. Who takes many sugar-rich food and soft drinks to itself, tappt into a trap: The blood sugar level rises briefly, falls then fast again and already comes the next hot hunger – although one ate straight only something.
Eat consciously and exercise more
Eating on the side, “picnicking” in front of the TV – many children hardly feel a difference between being hungry and being full. “Therefore, take time to eat. Choose a quiet environment and turn off the TV,” advises Dr. Pollak. At least as important as healthy eating is the fitness factor.
Parents should therefore encourage their children to exercise regularly. In everyday life, for example, walking up and down stairs helps to reduce weight in a fun way. At a sports club, children can also take advantage of a wide range of activities and try them out. It is often very helpful to look for allies. If parents no longer feel up to the situation on their own, they can seek help from professional nutrition counseling centers or self-help groups.
Too fat, too thin, normal?
The body mass index (BMI) is a good guide for children much more so than for adults. It shows the ratio of body weight to height. Unlike adults, normal values for children change with age. Parents can use the table to see whether their offspring is too fat or too thin. If their child’s calculated value is in the green zone, the weight is considered normal.
For example, a ten-year-old girl weighs 36 kilograms and is 1.45 meters tall. Then her BMI value is: 36 / 1.45 = 16.9. The value is in the green and therefore normal weight range. If the same girl weighed ten kilograms more, she would be too fat. At 29 kilos, she would be too thin.
However, it is not only individual values that are important, but also their development over a longer period of time. Atypical changes can indicate illnesses. Parents should therefore keep an eye on their children’s BMI and, if necessary, ask a pediatrician for advice.
