Summer Weight Loss Tips for Kids

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Is your child at risk of gaining weight this summer?

We consider summer to be a time when kids run around, go swimming and generally remain active. With all this physical activity, it is a common belief that children keep weight off or maybe even lose a few pounds in the summer, but that is not the case. There are many reasons why parents are now noticing that their children are actually gaining weight during the summer.

The rate of childhood obesity has tripled in America in recent decades. Now, one out of three children in this country is considered overweight or obese. When are children gaining the most weight?  Recent studies have revealed that during the summer, the rate of weight gain in children is double that of the rest of the year. Why?

One of the biggest contributing factors is that children today live a more sedentary lifestyle. During the school year, children participate in fitness programs, both during recess and in physical education classes. Without a regimented exercise program, children opt to spend their free time playing video games or watching television.

Another factor in summer weight gain is the foods children have access to in their home. In an effort to fight obesity and promote healthy eating habits, many schools provide healthy alternatives for lunches and snacks during the year. During the summer, however, kids have access to whatever snacks are in the home. Kids will often choose unhealthy snacks, such as cookies, chips, and soda, if they are available to them.

In an effort to reverse this trend, Flushing Hospital offers the following summer healthy living tips for your kids:

• Stock your home with healthy food options like yogurt, carrots, or summer fruits like peaches, berries, or melons.

• Make water the beverage of choice. Juices and sodas are high in calories and low in nutrients. To make water more flavorful, consider adding fruit slices or berries.

• Limit TV and video game usage. It will force kids to become more physically active and prevent them from enticing junk food commercials..

• Walk more. Everyone can do it. Incorporate regular family walks to the park or around the neighborhood.

• Be inventive. Not every child is interested in formal team sports, but every kid loves to run around. Encourage activities like hopscotch, jump rope or a simple game of “tag.”

• Be a role mode. Children often take cues from their parent’s eating habits so if you want your kids to eat healthier, you should eat healthier.

For more health and lifestyle tips, follow us on Twitter @FlushingHospital and like us on Facebook www.facebook.com/FlushingHospital

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Your Child and the Battle Against Junk Food

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Childhood obesity has become a common health concern for parents. It is estimated that one in every five children is overweight.  An obese child is considered well above the normal weight for their age and height. One of the contributing factors in obesity is unhealthy eating habits. Parents should introduce healthy eating to children as early as possible.  For some this may be easier said than done, because children love junk food.

What makes junk food enticing to children is sugar, high sodium, the taste of fat-commonly hydrogenated oils, in addition to bright, colorful packaging, fun shapes and unnatural food coloring. Parents can win the fight against junk food by making healthy food more appealing to children’s senses.

Here are a few tips on converting kid favorites into healthier choices:

  • Hot dogs- instead of regular beef and pork hot dogs, purchase low sodium turkey franks and ones without added nitrates. Decorate the hot dog with colorful vegetables such as cucumbers, carrots, red and yellow peppers.
  • Salty cheese snacks- make plain cheese fun by cutting it into quirky shapes or adding bright and sweet fruit. You can make cheese and fruit shish kebabs.
  • French fries- opt for baked sweet potato fries and sprinkle lightly with sea salt. Sweet potatoes are high in vitamin C, B6, and D. They are a great source of Iron, magnesium and potassium.
  • Ice cream- frozen yogurt is just as tasty and contains less sugar and fat. Adding toppings such as fruit and granola is a plus.
  • Popsicles- freeze real fruit juices with bits of fruit into bars.
  • Potato chips- kale chips are rich in vitamin A and easy to make at home. Make them delicious by adding herbs and spices.
  • Candy- healthy alternatives to candy include raisins or strawberries and bananas lightly drizzled with chocolate.
  • Milk shakes- smoothies made with fresh fruit and low fat yogurt are a healthier option.
  • Meat lasagna- load lasagna with vegetables instead of meat, choose low fat cheese and whole-grain pasta.
  • Macaroni and cheese-use low fat cheese and Greek yogurt to make it creamy. Add spinach to make it nutritious.

The battle against junk food is not lost. In addition to healthy eating, keep your family physically active and make an appointment with your family doctor to ensure that everyone is at their recommended weight.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.