Raise Fit Kids
Editor's Note: The following is a report on the practical applications of Robert S. Andersen's new book, The No-Gimmick Guide to Raising Fit Kids, (Tyndale House, 2007).
Many kids today spend more time in front of TV, video game, and computer screens than they do exercising. They tend to choose unhealthy foods, and eat portions that are much too large. These and other factors have caused a dramatic spike in obesity rates among kids in recent years.
Even if your kids are already overweight or obese, you can make changes to their activity levels and eating habits that will give them a valuable gift – physical fitness.
Here’s how you can raise fit kids:
Emphasize health rather than appearance. Let your kids know that you want them to make lifestyle changes for the sake of their health – not just so they’ll look more attractive. Assure them that you love them unconditionally and that who they are is much more important than what they look like.
Understand the basics of metabolism. Realize that to successfully lose weight, your kids need to expend more energy than the number of calories they consume. But when cutting back on calories, it’s crucial that they do so gradually, because crash dieting or fasting can fool their bodies into thinking they’re starving and cue their metabolisms to actually block weight-loss efforts. So focus on a long-range plan for cutting calories. For example: If your kids eliminate just one 16-ounce serving of regular soda pop per day, they’ll reduce their caloric intake by 200 calories per day, which will result in a 20-pound weight loss in one year. When adding more exercise to your kids’ days, start out small at first and work up to more. For example: If your kids walk 30 minutes a day (which can be broken up into shorter walks of 15 minutes each if that’s easier on your schedule), they’ll start burning more calories.
Be patient. Know that there are no shortcuts to healthy weight loss. Make it your goal to make lasting changes that will keep excess weight off your kids for their whole lives, not just a temporary season. Invest the time necessary to incorporate healthy habits fully into their lives, so they’ll be likely to continue making healthy choices as adults. Whenever you need encouragement, remember the many benefits of physical fitness, such as more energy and much less risk for diseases.
Have the whole family participate. Don’t expect your kids to make changes on their own. Instead, commit to making healthier lifestyle choices yourself (to model good eating and exercise habits) and get all other people in your household working toward the common goal of becoming more physically fit. Realize that your kids are much more likely to succeed if they have the support of your family team. Explain clearly to each family member why you want to make lifestyle changes, and what specific benefits they will have for each person’s life. Make sure everyone understands that the lifestyle changes are a positive goal, not a punishment. Consider drawing up a short family contract that outlines the changes, or holding a fun contest (with rewards) where family members compete to see who exercises the most each month.
Calculate the body mass index (BMI) for each of your kids. Understand that BMI helps you determine how much body fat your kids have by expressing the ratio of their weight to their height. Rather than just looking at how fat your child appears or using a growth chart, BMI gives you an objective way to measure the amount of body fat your kids actually have. Follow this formula to calculate each of your kids’ BMI: (weight in pounds) times 703, divided by (height in inches times height in inches). If you use the metric system, use this formula: (weight in kilograms) divided by (height in meters times height in meters). Use a BMI percentile chart to determine where each of your kids falls, and follow up with a doctor to evaluate their overall health. To figure out how much weight each of your kids needs to lose to achieve your desired BMI, use this formula: Goal weight = (desired BMI in one year) x (present height + 2.5) x (present height + 2.5), divided by 703.
Choose foods with low glycemic loads. Understand that a food’s glycemic load helps you determine how much it will cause your kids’ blood glucose and insulin to surge. If you can help them avoid surges, you can curb their cravings and help them feel less hungry. Know that kids need to eat complex carbohydrates for energy, but if they eat too many simple carbohydrates, their bodies store fat rather than using it for energy. In general, choose whole grains (like whole wheat bread and brown rice) over refined grains (like white bread and white rice), and raw foods (such as a fresh peach) over processed foods (such as canned peaches).
Choose good fats. Recognize that your kids do need fat; it’s essential for their brains, hearts, and other organs to function well. However, the key is steering them away from bad fats and toward good fats. Choose foods high in monounsaturated fats and in the nutrient omega-3 (like olives, nuts, avocados and soy products) and avoid foods containing lots of trans fat (like French fries, pastries, and bacon).
Include adequate protein. Know that your kids need to eat a good amount of protein regularly to stay in optimal health. Don’t forget to include lean meats, eggs, beans, nuts, and dairy products (such as milk, cheese and yogurt) in your kids’ diets. Aim for about three to four servings of dairy products each day; up to seven eggs per week; and several servings of meat, beans, and nuts per week. Don’t give skim milk to kids younger than age 2, because their growing brains need fatty acids. Consider adding soy milk to your kids’ diet.
Include enough fiber. Be sure your kids are eating enough fiber. Offer them plenty of natural sources of fiber, such as whole-grain cereals, salads, and fresh fruit. To determine the right minimum amount of fiber grams per day, multiply their ages by seven (so a 4-year-old should eat at least 11 grams of fiber a day, and a 10-year-old should eat at least 17 fiber grams per day).
Ditch the juice. Realize that it’s much better for your kids to eat fresh fruit (like an apple) than to drink juice (like apple juice or cider), because the fruit has fiber and nutrients that the juice doesn’t and kids often consume too many calories through juice. Replace juice boxes with bottled water for drinking on the go.
Establish and maintain healthy eating habits at various ages. If you can, try to breastfeed your infant after he or she is born. Teach toddlers to eat slowly (since it takes about 20 minutes after people begin eating to feel full) and introduce healthy foods you want them to choose for a lifetime (since what they eat at young ages will become normal for them). Avoid using food like crackers to entertain or reward your kids; have them snack only when they’re truly hungry. If cafeteria lunches at your school aren’t very healthy, try to pack your kids’ lunches instead. Don’t keep soda pop, candy, or junk food snacks around the house for your kids or teens to grab. Instead, stock up on healthy snacks like light popcorn, natural peanut butter, and fresh carrots and celery. Make sure your kids eat a healthy breakfast each day before going to school. Have them drink milk often to ensure they get the calcium they need, and remember that calcium is especially important for growing teens. Let teens help plan and prepare healthy meals for your family to enjoy together.
Encourage regular exercise. Allow your kids to play outside as often as possible. Try to take a walk with your kids every day, no matter what the weather, after you all get home but before dinner. Make more time for exercise by limiting your kids to no more than a total of one hour per day spent watching TV, playing video games, or surfing the Internet during the school year, and no more than a total of two hours during the summer. Encourage your kids to regularly do aerobic activities such as jumping rope, bicycling, rollerblading, and swimming. Encourage them to do strength training by lifting free weights or doing push-ups, chin-ups, sit-ups, back-ups, and lunges. Have them incorporate some stretching into their routine to build flexibility. Involve your kids in competitive sports such as baseball, soccer, tennis, or basketball if they’re interested. Look for opportunities to exercise more as you go about your normal daily activities, such as by taking stairs instead of elevators and riding bikes to do a nearby errand rather than driving.
Eat smaller portions. Make a point of eating less at every meal than you have in the past. Make quality food – instead of quantity – your goal for feeding your kids. Strive to give them the best, most efficient fuel possible. Consider using smaller plates or spreading food thinly over plates to reduce portion sizes. Don’t offer second helpings until at least 20 to 30 minutes after a meal starts, since that will give your kids’ brains enough time to realize whether or not they’re already full.
Eat wisely in restaurants. Lay out ground rules before going to any restaurant to avoid conflict there and enjoy the experience together. Stay away from soft drinks and fries. Don’t eat white bread served prior to the meal. Share salads and desserts. Enjoy some of your favorite foods, in moderation. Keep in mind that restaurant portions are often huge; plan to take home some of the meal to eat later. Try to avoid fast food restaurants. When you do eat at one, choose the healthiest options you can (like grilled chicken sandwiches instead of deep fried ones).
Keep your kids motivated. Do your best to make the changes you’ve made a permanent part of your family’s life. Discuss the health benefits you’re each now enjoying. Celebrate progress in fun ways, such as through family outings to a zoo, park, or museum. Regularly pray for each of your kids to continue to make healthy choices with diet and exercise. Consider joining a local sports and fitness center together. Praise your kids for their efforts to take good care of their health, love them unconditionally, and give them plenty of affection.
Adapted from The No-Gimmick Guide to Raising Fit Kids, copyright 2007 by Robert S. Andersen, M.D. Published by Tyndale House Publishers, Wheaton, Ill., www.tyndale.com.
Dr. Robert Andersen graduated from the University of Illinois College of Medicine in 1985. He completed his residency in pediatrics at Phoenix Children’s Hospital and Maricopa Medical Center in Phoenix, Arizona. After spending four years in Phoenix, he returned to his native Chicago to practice at the Elmhurst Clinic, a multi-specialty group located in Elmhurst, Illinois, where he has practiced ever since. Dr. Andersen has served as the chairman of the department of pediatrics at both the Elmhurst Clinic and Elmhurst Memorial Hospital. He is board certified by the American Board of Pediatrics and a Fellow of the American Academy of Pediatrics (FAAP) and the American College of Pediatricians (FCP). The Consumers’ Research Council of America, based in Washington, D.C., recently named him one of "America’s Top Pediatricians" for 2004–2005 and again for 2005–2006. Dr. Andersen has always had an interest in sports, the outdoors, and fitness. He serves as an elder, assistant pastor, and Bible teacher under pastor Peter Philippi at Grace Bible Church of Rolling Meadows, located in Rolling Meadows, Illinois. Dr. Andersen and his wife, Cheryl, reside in the Chicago area. They have two daughters, Heather (Andersen) Carson and Jamie, and a son-in-law, Tyler Carson.
Originally published January 17, 2007.
