20 Ways to Promote Health Over Weight for Our Children and Teenagers

Over the past week there has been a lot of chatter around childhood and adolescent obesity on the news, social media platforms, and amongst those who care for children. Why? Well, on January 9, 2023, the American Academy of Pediatrics released their guidelines on evaluating and treating children and adolescents with obesity.

This 100 page article reviewed treatment to promote weight loss, for those as early as two years old, which promoted nutrition support and physical activity, behavioral therapy, pharmacotherapy, and metabolic and bariatric surgery.

Yes, you read that correctly. The article supports use of medications to address weight management for those greater than 12 years of age AND bariatric surgery for those who are older than 13 years old who meet certain criteria for his/her body mass index or the growth chart. These are two tools that are used to monitor body composition.

With these new guidelines that were released, many questions have come to the surface. Are medication and surgery truly sustainable for a teen/pre-teen? Is there a risk of developing an eating disorder? Is “dieting” something that we should be teaching to children as early as two years old? Is this safe?

I am not trying to rial you up by reading this but want to provide you with ideas and ways you can promote a healthy lifestyle within your household that can be started as early as today, to promote a healthier tomorrow!

Here are 20 ideas to support a healthy household:

Eat together as a family (avoid distractions of the T.V., phones, etc.)
Be a role model
- If you try mushrooms, your child might too!
Remove the T.V. from the bedroom
Promote playing and being outside
Do physical activity as a family
Decrease screen time (video games, T.V. time, phone time, etc.)
Limit the intake of sugary beverages
- Did you know? In 2006, 80% of children had at least 1 sugary beverage per day and in 2014 it was reduced to 61% with most reduction occurring in children 2-6 years old
Refrain from negatively talking about food
Do not promote the intake of “diet foods”
Avoid using food as punishment
- “You can’t go to soccer practice unless you finish your broccoli”
Speak positively about your own body
Try cooking as a family
- There are some cool gadgets in our previous blog on ways to get kids involved in the kitchen. Click here!
Have your children pick out a fruit/vegetable at the food store
Promote intake of at least 5 fruits/vegetables per day
If you don’t want your doctor to discuss weight in front of your children, tell her/him before your visit
Limit the use of food as a reward
- Try rewards like: more reading time before bed, more time outside/playing, a game night with the family
Try the three-bite rule
- Take 3 bites of 1 food item
- it can take 7 to 10 tries before you like a new food
Encourage intake of non-sugary beverages
- water, low-fat/fat free milk
Support a bedtime routine
Make packing lunches a family event

When it comes down to it, we want to promote health over weight. Let’s move forward with making daily changes together and setting the stage to be role models for our children and teens!

Stay happy & healthy,

P.S: This is an awesome handout that supports 5210 Everyday. To find out what I’m talking about, click here!

This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs. We’re here to help.

References:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/obesity/preventing-obesity

https://www.aap.org/en/news-room/news-releases/aap/2022/american-academy-of-pediatrics-issues-its-first-comprehensive-guideline-on-evaluating-treating-children-and-adolescents-with-obesity/

https://publications.aap.org/pediatrics/article/doi/10.1542/peds.2022-060640/190443/Clinical-Practice-Guideline-for-the-Evaluation-and?autologincheck=redirected

https://pubmed.ncbi.nlm.nih.gov/29484192/

https://kidzdoc.com/wp-content/uploads/2013/12/5-2-1-0_handouts.pdf

One thought on “20 Ways to Promote Health Over Weight for Our Children and Teenagers”

Maureen Racicot says:

January 16, 2023 at 8:45 pm

Shocking that doctors would consider surgery for 13 year olds to control weight. I’ve known adults who had the surgery and gained back most of their weight. Get kids outside and active. Most of my grandkids were born after 2014 and water is their drink of choice. That’s great. Their bodies and their teeth will be the better for it. Enjoy your articles and tips. Thanks!

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