Children With Hypertension (high blood pressure) and Obesity A Parents Resource Guide

Link: http://children.webmd.com/news/20120618/high-blood-pressure-rising-risk-for-kids-teens

 by: Chris Chenoweth
http://www.articlecity.com/articles/health/article_5364.shtml

Let your child know he or she is loved and appreciated whatever his or her weight. An overweight child probably knows better than anyone else that he or she has a weight problem. Overweight children need support, acceptance, and encouragement from their parents.

Focus on the health and positive qualities of your child. NEVER focus on the weight of your child.

Try not to treat your child differently if he or she is overweight. Instead, focus on gradually changing the physical activities and eating habits of your family.

Be a good role model for your child. If your child sees you enjoying healthy foods and physical activity, he or she is more likely to do the same now and for the rest of his or her life.

Realize that an appropriate goal for many overweight children is to maintain their current weight while growing normally in height. They do not necessarily need to lose weight.

CALORIE NEEDS FOR TEENAGERS AND CHILDREN:

Children normally need a certain number of calories each day (energy allowance). Their bodies use these calories as energy for normal daily activities (walking, breathing, etc.).

The approximate calorie-needs for boys are: from 2000 calories for a 7-10 year old, 2500 calories for an 11-14 year old, and 3000 calories for a 15-18 year old.

The approximate calorie needs for girls are: from 2000 calories for a 7-10 year old, to 2200 calories for an 11-18 year old.

HOW TO LOSE WEIGHT:

*Decreasing calories-in: meaning eat fewer calories, or

*Increasing calories-out: meaning burn more calories, or

*Ideally, a combination of both.

WEIGHT MANAGEMENT GOALS:

The first goal of weight management in kids and young teenagers should be to stop weight gain and maintain normal growth in height. This way they can GROW INTO their weight. To start, have your child eat healthier (about 500 fewer calories each day) and begin a program of regular exercise and physical activity.

Once your child has stopped gaining weight and is on a regular program of dieting and exercising, you can set further goals of slow weight loss, if necessary. Do so cautiously.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - BEHAVIOR MODIFICATION:

It is important to modify the behaviors that have caused your child to become overweight and prevent weight loss, including:

LIMITING TELEVISION:
You should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television encourages lack of exercise and exposes the viewer to fatty food commercials.

SNACKS:
You should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc.

DRINKING:
You should encourage your child to drink four to six glasses of water each day, especially before meals. Water has no calories and it will help you to feel full. Other drinks can include diet sodas and lowfat milk. Avoid letting your child drink regular soft drinks or fruit juices, as they are high in calories (150-170 calories per serving).

DIET JOURNAL:
If you think it helps your child to improve his eating habits, (sometimes it does not) encourage him to keep a weekly journal of food and beverage intake. You should definitely encourage a teenager to keep track of the amount of time he spends watching television, playing videogames and exercising. You might also record your child's weight once a week.

CHECK FOOD LABELS:
It is not necessary to count calories, but you and your child should become more educated about the foods you eat and how many calories they contain. You should begin to routinely check the nutrition label of the foods that your family is eating. You want to try and eat foods low in calories and also low in fat. Be careful of many low fat or so-called diet foods, as they can still be high in calories even though they are low in fat.

CHECK FOOD SERVING SIZES:
Also, begin checking the serving size of prepared meals and snacks. A bag of chips might only have 200 calories, but you may be surprised when the serving size is only 10 chips.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - EATING HABITS:

HEALTHY MEALS:
Your child should eat three well-balanced meals of average size each day. Serve fewer fatty foods. It is best to prepare foods that are baked, broiled or steamed, rather than fried. In addition to a small serving of lean meat, provide large servings of vegetables.

SINGLE SERVINGS:
Avoid serving seconds of the main course or desert. You can eat more salad or other vegetables if still hungry.

DESSERTS:
Serve fresh fruit as a dessert and avoid frequent eating of ice cream or cake or other high calorie foods.

GROCERY SHOPPING:
Buy low-calorie and lower-fat meals, snacks and deserts and buy low fat or skim milk and diet drinks. Avoid buying high calorie deserts or snacks, such as snack chips, regular soft drinks or regular ice cream.

EAT AT THE TABLE:
Avoid letting your child eat meals or snacks outside of the kitchen or dining room. And discourage eating while watching TV.

REDUCE FAST FOOD:
You should limit how often you allow your children to eat fast food, as it is usually high in fat and calories.

WEIGHT CONTROL FOR CHILDREN - EXERCISE SUGGESTIONS:

Be physically active. It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week.

Even greater amounts of physical activity may be necessary for the prevention of weight gain, for weight loss, or for sustaining weight loss. Plan family activities that provide everyone with exercise and enjoyment.

Provide a safe environment for your children and their friends to play actively. Encourage swimming, biking, skating, ball sports, and other fun activities.

WEIGHT CONTROL FOR CHILDREN - HEALTHY EATING SUGGESTIONS:

*Follow the dietary guidelines for healthy eating.

*Guide the choices for your family rather than dictate foods.

*Encourage your child to eat when hungry and to eat slowly.

*Eat meals together as a family as often as possible.

*Carefully cut down on the amount of fat and calories in the eating plan your family follows.

*Do not place your child on a restrictive diet.

*Avoid the use of food as a reward.

*Avoid withholding food as punishment.

*Children should be encouraged to drink water and to limit intake of beverages with added sugars, such as soft drinks, fruit juice drinks, and sports drinks.

*Plan for healthy snacks. Stock the refrigerator with fat-free or low-fat milk, fresh fruit, and vegetables instead of soft drinks or snacks that are high in fat, calories, or added sugars and low in essential nutrients.

*Aim to eat at least 5 servings of fruits and vegetables each day.

*Eating a healthy breakfast is a good way to start the day and may be important in achieving and maintaining a healthy weight.

IF YOUR CHILD OR TEENAGER IS OVERWEIGHT:

The diet for you child should be safe and nutritious. It should include all of the Recommended Dietary Allowances (RDAs) for vitamins, minerals, and protein and contain the foods from the major Food Guide Pyramid groups. Any weight-loss diet should be low in calories (energy) only, not in essential nutrients.

Even with extremely overweight children, weight loss should be gradual. Crash diets and diet pills can compromise growth and are not recommended by many health care professionals.

Weight lost during a diet is frequently regained unless children are motivated to change their eating habits and activity levels for a lifetime. Weight control must be considered a lifelong effort.

A physician should supervise any weight management program for children.

 by: Jason Horsley
http://www.articlecity.com/articles/parenting/article_1955.shtml
With video games, TV, computers, poor meal choices and the internet, children are facing a health crisis of their own. Children as a whole are less healthy than they used to be in times past. Diabetes--thought to be a mainly adult disease in the past has been on the rise among children. An obese child usually translates into an obese adult, which can lead to all sorts of health problems in the future, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.

With this in mind, eFitness for Life has put together a top ten list of nutritional tips for children.

1. Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enrol them in as many sporting activities as you can afford.

2. Make sure your child eats their breakfast. Breakfast really is the most important meal of the day. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as oatmeal or whole grain cereals.

3. Keep your child hydrated, especially if its hot outside or they are engaged in a sporting activity.

4. Make sure your child gets enough protein and carbohydrates in their diets. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, beans or legumes.

5. Provide healthy snacks after exercise. Instead of handing them a chocolate bar, hand them a piece of fruit instead.

6. Provide variety in their diet. If your child is eating the same things day after day, chances are that they are missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose meals that are healthy for the entire family. This will help them make better choices in the future.

7. See a nutritionist. They can help a great deal when it comes to planning meals for you and your growing child.

8. Try to make home cooked meals as opposed to eating out. Fast food is generally not a good way to instil good eating habits in your child.

9. Throw out the soda and limit the juices. Soda is jam packed with calories and juices are typically full of sugars. Instead, give them water.

10. Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to massive weight gain in both adults and children.

Nutrition is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits. Don't allow poor nutrition and inactivity to ruin your childs health. Together we can make a difference that will last a lifetime.

For those that need a little extra direction or motivation, visit eFitness for Life now and see how our online fitness and nutrition coaching programs can help you make the most of your investment, in the shortest possible time, with the greatest return. All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.