Posted on March 13, 2015 by Jenny Cromack
The World Health Organization (WHO) regards childhood obesity, as one of the most serious global public health challenges for the 21st century. Obese children and adolescents are at an increased risk of developing various health problems, and are also more likely to become obese adults. Whilst the majority of our personal training clients are adults, we do train children and our personal training clients are often asking for advice about how to keep their children healthy. It’s great to see people interested in this, so here is a blog about how to keep your children healthy and happy.
The National Child Measurement Programme (NCMP) measures the height and weight of around one million school children in England every year, providing a detailed picture of the prevalence of child obesity. The latest figures, for 2013/14, show that 19.1% of children in Year 6 (aged 10-11) were obese and a further 14.4% were overweight. Of children in Reception Years (aged 4-5), 9.5% were obese and another 13.1% were overweight. This means a third of 10-11 year olds and over a fifth of 4-5 year olds were overweight or obese. (Public Health England)…..scary stats!
These are clearly alarming statistics and don’t bode well for our future generations. I don’t have kids but working as a nanny, I got the children I looked after into a fantastic routine that meant they were healthy, happy and well behaved !
So here are some tips about how to keep your children healthy and happy.
Breakfast is the most important meal of the day!
We are always told that breakfast is the most important meal of the day! This is true, however what we are giving children is not good! Cereals and toast will not leave your little ones fuelled till lunch time despite what they say! Cereals are very high in sugars and saturated fats and are a fast release carbs, swapping cereals for porridge or eggs will leave your child feeling fuller for longer (just like they will you too!). Studies have shown that children who ate porridge or eggs over fast release breakfasts had a greater attention span as school.
Optimal Hydration
If children are having fun playing it is more than likely they will not complain about begging thirsty and when they are already complaining about needing a drink, they are already dehydrated. Ensure that your child is drinking regularly throughout the day, making them finish a glass of water before they can leave the table at meals will keep that water level topped up. Make their water interesting by adding chopped fruit such as oranges, berries or mint to make it look and taste great.
Packed Lunches & Dinners.
If your children have packed lunches its great as you can be in control of what they are eating for lunch, avoiding the predictable sandwich, crisps and snack bar.
If your child is having school dinner ask for a copy of the menu so you can ensure that you are trying to balance out what they are eating.
Educate, Educate, Educate
It doesn’t matter if your child is 2 or 16, educating your children on the benefits of a healthy lifestyle is a must. Yes, they are a child and should experiment with sweet treats from time to time but knowing too many isn’t good is just as important.
Junior Chef
From as young as I can remember I have always helped my mum out in the kitchen from chopping and stirring to being in charge of timing this has left me not only with a love for cooking but an appreciation of how you can make food healthy and tasty. Getting your children involved with the cooking will not only be helpful (I say that loosely) but it will give them life skills that they can use. When iI went to uni the kids who couldn’t cook relied on takeaways, read meals and horrendous microwave burgers. In my student halls there was a strong correlation between this diet and gaining a lot of weight. So getting your child involved with the cooking will ensure that they learn cooking skills to keep them eating healthy
After School Clubs & Sport Classes
It is shocking how little physical activity school are legally required to offer in school however a lot of school or sports centre offer some fantastic after school option that will burn a little more of your child energy leaving them healthier and happier and tired out before bed… WINNER!
Treat Time
The biggest contributor to child’s Obesity levels are the things we no longer see as treats, sweets and chocolates are seen as a part of most children’s diets. By limiting intake of these sugary snack you can considerably help keep your child healthy; it is about getting a healthy balance. Having a designated treat day (mine was a friday night and mondays after my swimming lesson) this ensures your child stays healthy and doesn’t see ‘treats’ as a normal way of life.
Outdoors vs Indoors
You don’t need to read the research to know that children are become less active and more focused on computer games and television. Limiting screen time can not only considerably help your childs health and prevent obesity it can also help them socially and academically. TV and computer games are okay in moderation as everyone needs that time to unwind but limit it! Real life football will help your child healthy in the future, FIFA will not.
It is quite simple, ensure your child is exercising frequently, eating a balanced diet and gaining knowledge to educate them to lead a healthy lifestyle.
http://www.noo.org.uk/NOO_about_obesity/child_obesity