Kids Need a Jump on Health Regimen

Until recently, many people believed that if kids didn’t have the best of diets or weren’t as active as they should be, they could always make up for it later. The truth is eating well and exercising is as important for the 3-year-old and 13-year-old as it is for adults.

Researchers have found that thickening of the artery walls, which leads to heart disease, begins in childhood, says registered dietitian Geeta Sikand, who is clinical coordinator at Mission Hospital’s Center for Sports and Wellness.

Considering that 40% of today’s children ages 5 to 8 are obese, have high blood pressure and/or high cholesterol, many children are at risk for heart disease in the future.

It’s no surprise that an increase in passive activities such as TV watching and video games are a major reason for the deterioration in child health.

“When children watch TV, their metabolic rate decreases significantly, and they go into an almost comatose state,” Sikand says.

School physical education program cutbacks have also contributed to an increase in obesity, says Brian Roberts, an exercise physiologist and certified athletic trainer who owns and directs the Sport Performance and Rehabilitation Center in Diamond Bar.

Especially in light of school cuts, it is more important than ever for parents to take responsibility for their children’s health and fitness, says Rose Grasselli, director of the Step by Step Youth Enrichment Center at the Sporting Club at Lakeshore Towers in Irvine. “Teaching children how to exercise and eat well now will last a lifetime.”

Here are some tips to help your kids get the lead out:

* Set a good example.

“If kids see Mom and Dad plop down on the couch to watch TV and eat potato chips, then that’s what they’ll emulate,” Grasselli says. “Eat well and exercise on a regular basis, and your children are likely to do the same.”

* Make eating a positive experience.

To develop a healthy attitude toward food, which will help children avoid weight problems, make the eating experience a positive one, Sikand says. “When you feed children in a relaxed, comfortable atmosphere, they learn to stay in touch with their internal cues of hunger, appetite and satiety.”

* Avoid food battles.

Stay away from games such as the “clean plate club,” or “starving children in China,” says Tustin-based consulting dietitian Leslie Eckerling. “When you demand that children eat everything on their plates, you give them the message that even when their bodies say they are full, they shouldn’t stop eating. This can lead to eating disorders.”

* Realize that diets are dangerous to development.

Unlike adults, who have finished developing physically, children are growing and should not be put on a diet.

“Dieting can impair growth, and that is too great a price to pay for thinness,” says Sikand, who treats overweight children by placing them on healthy eating plans.

During the first two years of life, the human brain is still forming and adequate fat and other nutrients in the diet are imperative. Even after this time, it is important that children receive adequate nutrition.

Imposing diets also sets children up for eating disorders and obesity, Sikand says. “A diet becomes something they go on and off and can lead to extreme eating behaviors. Instead of enforcing a diet, let kids make their own decisions about how much to eat. And never single overweight children out by feeding them something different from the rest of the family.”

* Offer healthy foods.

While you want to give your children the ability to choose how much food they eat and decide when they’ve had enough, it’s important that the available foods are healthy ones.

Except for the first two years of life, children, like adults, should have no more than 30% of their daily calories from fat (no more than 10% of that saturated) and less than 300 milligrams of cholesterol per day, says Sikand, who is clinical instructor of medicine at UC Irvine’s Cholesterol Research Clinic.

Good nutrition is the same for the whole family.

“Feed your kids five or more servings of fruits and vegetables; seven or more servings of whole grains, breads, cereals, pastas, beans and peas; two to three servings of milk and other dairy products and three to six ounces of protein a day,” Eckerling says.

In general, steer clear of fatty, low-nutrient convenience and fast foods and sweets. Don’t cut these foods out all together, though, because this promotes extreme eating behaviors and sneaking, says Eckerling, who is director of nutrition for UCI’s weight management program.

* Eat structured meals and snacks at the table.

Experts suggest that eating occur only at the table and should not be associated with any other activity, such as television. “Data shows that the chance of being obese increases by 2% for every hour of television watched,” Sikand says. “During prime-time viewing, the average person is likely to eat eight times more than he or she would without the TV on.” Sitting at the table for an organized meal teaches your child to eat when he or she is hungry, not because a commercial suggests snacking.

* Don’t comfort with food.

“If a child gets hurt or has a bad day at school, avoid reaching for milk and cookies, because this sends a message that food is for comfort and can lead to the child comforting himself or herself with food in the future,” Eckerling says. Give hugs and kisses instead.

Getting exercise is as important for a child’s health as eating well. Some ideas to get kids moving:

* Don’t label it exercise.

“Make participating in activities something fun as opposed to drudgery,” Roberts says. The purpose is for them to have fun and work out in the process--the word exercise really shouldn’t come up.”

* Work out with your children.

Many kids enjoy recreational activities even more with their parents. Take advantage of the mild climate and participate in a variety of outdoor activities such as walking, in-line skating, roller-skating, bicycling, swimming, snow and water skiing, hiking, running and playing ball.

* Avoid competitive activities.

While most school physical education programs focus on competitive sports, many children, especially those under 7, don’t like competitive games, Roberts says. “Putting children who don’t like to compete in competitive situations makes them more apt to reject exercise all together.”

* Let your child lead the way.

Rather than instructing children on exercise, ask them what they’d like to do, says Grasselli, who has produced two children’s exercise albums. “Most children--even those who are less active--can find something they want to do.”

Just about any activity can provide sufficient exercise. What you do doesn’t have to be complicated or require a lot of machinery.

“Your child could bounce a ball, hang from the jungle gym, play hopscotch, hula hoop or throw Nerf balls,” Grasselli says. If jumping on beds is a favorite pastime, save the box springs and buy a small trampoline.

* Encourage creativity.

You want to set up an environment that encourages kids to explore their surroundings and try new things, Grasselli says. “The activities can be very free-form, which also helps children build self confidence. For instance, put on music and pretend to be animals, guessing what each of you are.”

* Try programs.

If time is a problem for you, or your child is older and wants to do things on his or her own, there are many good programs in the community. Besides studios offering dance lessons, gymnastics and karate, there are after-school programs and community service classes. Some gyms have separate workout facilities for children.

* Daily exercise is the key.

According to the American College of Sports Medicine, children need to do 20 to 30 minutes of vigorous exercise daily, Grasselli says. “They should also develop flexibility for their growing bones by stretching and building muscle endurance.”