When it comes to overweight kids, get whole family involved

THE GROWING NUMBER of overweight children has captured the nation's attention. You may ask yourself if you should be concerned about your own child's weight. Many children fall within a range of acceptable weights that take into account their age, sex, height, ethnicity, physical maturity and activity level.

One way is to have your child checked by a family physician, pediatrician, health department nurse, school nurse or other health-care provider. One of these would check your child's height and weight and compare it to Body Mass Index charts. Multiply your child's weight in pounds by 700; divide this answer by your child's height in inches; divide this answer by your child's height again equals the BMI number.

For a 10-year-old boy 14.5 BMI or less is considered underweight; 15-20 is an appropriate weight range; 20-22 may be at risk of overweight; and 22.5 may be overweight. BMI numbers increase as child ages. For a 16-year-old boy, BMI scores below 16 may be underweight; 16-23 appropriate weight; 23-27.5 may be at risk of overweight; and 27.5 and higher may be overweight. Girls' BMI percentile division breaks are slightly less for a 10-year-old and slightly higher for a 16-year-old as puberty brings on more fat to the growing female body.

Why the concern with childhood overweight? Overweight children are at a high risk for developing type 2 diabetes, high blood pressure, high blood cholesterol and other early signs of heart disease, joint problems, asthma and sleep problems. They are also more likely to have low self-esteem and other psychological problems.

No parent wants to see his or her child teased by other children or unable to keep up with the physical tasks peers can achieve. In most families the child is not the only member that needs to reduce weight. The entire family could benefit from increased activity and making healthier eating choices, while providing great support to the person trying to shed some pounds.

Marilyn O. Wright, family nutrition program specialist with the University of Georgia Cooperative Extension Service, shares some useful suggestions for families to consider.

n Do not focus on weight loss right away. Allow an overweight child to increase physical activity and adopt healthy eating habits. This helps an overweight child to slowly learn new behaviors and ease into a healthy weight while growing taller. Set a good example by providing meals and snacks from a variety of foods. Try not to single out a child with special diets or diet foods, but have the whole family adopt the change.

n Increase your family's physical activity. Be active yourself (60 minutes per day or 90 minutes per day for weight loss) and encourage your children to be active. Active time includes play, sports, chores, dancing, walking and can be divided into smaller time segments. Find activities he/she enjoys and that are not too difficult or embarrassing. Explore activities that develop confidences and skills and limit time spend watching TV, playing video games or surfing the Internet. Take the TV out of the child's bedroom. Play inside, outside or in open park facilities. Activity levels in most people go up just by allowing more outdoors time.

n Teach your family to eat healthy foods. Eat together as a family so everyone learns healthy eating habits and social skills. Only eat when seated and free of other distractions. Eat slowly, putting down utensils, use smaller plates and allow your body to tell you it is full. Fullness cues do not start for 20 minutes after eating begins. Don't over-restrict forbidden foods as they may become more desirable for children. Don't use food as a reward or to comfort as it can backfire. Serve smaller portions of less liked foods and watch helping sizes that are larger than recommended standard serving sizes.

If additional help is needed after making changes in your family's activity level, eating patterns and allowing time for your child to shed the weight, Wright recommends talking to a health professional.

Donna Liess is the family and consumer science agent at the Colorado State University Cooperative Extension Office in Weld County.