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Childhood obesity is now the number one health concern among parents in the United States, topping drug abuse and smoking. This is well placed concern given that about one in three American kids and teens today is overweight or obese –nearly triple the rate in 1963.Obesity is causing a broad range of health problems for children that previously weren't seen until adulthood. These include high blood pressure, type two diabetes and elevated cholesterol levels. Additionally there are psychological effects; obese children are more prone to low self esteem, negative body image and depression.
Excess weight at young ages has even been linked to higher and earlier death rates in adulthood. According to former Surgeon General Richard Carmona, because of the increasingly poor health of our children today, they may be the first generation to be less healthy and have a shorter life expectancy than their parents. Good news - childhood obesity is preventable. Dr. Julian Deese, Medical Director at the Institute for Healthy Living, says kids and parents can start making healthier choices by not falling for these five common myths.
Myth #1: Breakfast is not important.
Kids that don't eat breakfast eat more food and overeat throughout the day. Also studies have shown that breakfast-skippers don't do as well in school. Kids should start their day with a high protein, natural sugar, breakfast. As a morning time-saver, place cold cereal into bowl at night so in the morning rush all you have to add is low fat milk, or grab a yogurt or protein bar that can be eaten in the car.
Truth: Always eat a healthy breakfast.
Myth #2: It doesn't matter what you drink.
On average, Americans drink about a pint of soda per day, and soda is loaded with sugar. One regular 20 ounce bottle of soda contains 65 grams of sugar. In other words, drinking a bottle of regular soda is the same as sitting down and eating 16 ¼ sugar cubes. There are much healthier and more nutritious choices for kids, like low-fat milk and water. Even 100 percent fruit juice has a lot of sugar; encourage eating whole fruits instead.
Truth: Avoid sugary drinks and aim for eight glasses of water each day.
Myth #3: It's okay to skip meals.
Studies have shown that people who eat three healthy meals a day control their weight, perform better in school and perform better in athletics. Eating a healthy meal provides kids with the important nutrients critical to development, behavior and overall health.
Truth: Eat three meals a day with healthy snacks in between.
Myth #4: Snacking is a bad thing.
Eating something nutritious every few hours keeps blood sugar from dropping and this not only helps with weight maintenance and loss, but also helps maintain mental and emotional stability. Children have small stomachs but high energy needs, so snacks provide extra nutrition and energy between meals.
Truth: Nutritious snacks are an important piece of a healthy diet.
Myth #5: Sleep isn't that important.
Young people need nine to ten hours of sleep a night. Studies have shown that people who under-sleep also tend to overeat. Also, sleepy kids often turn to caffeine and sugar-filled drinks to "wake up." Setting aside 30 minutes before bedtime as an electronics-free time (no t.v., phone, videogames, etc.) can lead to a better night's rest. Also, going to bed and waking up around the same time every day helps kids sleep well. Don't change your sleep pattern by more than two or three hours on the weekend.
Truth: A good night's sleep is just as important as diet and exercise.
"As a parent, it is our responsibility to ensure the health and safety of our child," says Board Certified Pediatrician Dr. Kathleen McCrory. "We decide what foods are brought into the home. It is our responsibility to ensure that our pantries and refrigerators are filled with healthy choices of fruits and vegetables, not high sugar and high fat foods with little nutritional value."
A well balanced diet is only part of the solution – daily exercise is essential. Children and teenagers should be physically active for at least 60 minutes every day, or most days. This may sound like a lot, but don't worry! There are plenty of easy and enjoyable ways to help your child meet the recommendations.
"It doesn't have to take a lot of money to burn calories and/or get exercise," says Dr. McCrory. "Play tag, hide and go seek, put on some music and dance, jump rope together, play frisbie, go for walks and bike rides with your children." Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety.
Just make sure your child or adolescent is doing three types of physical activity:
1. Aerobic activity. Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least three days per week.
2. Muscle strengthening. Include muscle strengthening activities, such as gymnastics or push-ups, at least three days per week as part of your child's 60 or more minutes.
3. Bone strengthening. Include bone strengthening activities, such as jumping rope or running, at least three days per week as part of your child's 60 or more minutes.
Healthy kids also make for healthier adults. "It's a lot easier to form healthy habits as a youngster than to break bad habits as an adult," says Dr.Deese. What kids learn now about the importance of diet and exercise will set the tone for life, and good health should be a lifelong habit.
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28 Aug, 2011--
Source: http://www.dalimunthe.com/2011/08/5-myths-about-childhood-obesity.html
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