Defeat Childhood Obesity - Break Current Unhealthy Eating Habits

- they say it takes up to 21 to successfully break any bad habit and start a new good habit in it’s place

- step back and evaluate the kitchen, fridge, pantry, and cupboards

- what needs to stay and what needs to go

- make a shopping list of healthy selections and stick to it, the easy part is making the list - stitcking to it might be a bit more difficult but you will benefit greatly if you do

- take it one step at a time and don’t try to fix everything all at once, change and replace one habit at a time

- identify with the problem behaviors, is there a certain time of day overindulging seems to happen, stop and think about what’s going on during that time

- try changing the environment, sit at the table instead of in the living room, make the table, change the lighting, etc… mood and the meal have a direct effect on each other

- don’t make excuses for the behavior or habit, strive to change it and make a plan to do so

- reward good choices with stickers and praise, not with food

- set a goal and talk about what it will take to reach the goal, for example no junk food for a week, by the end of the week it will seem like such an easy thing to do for them that it won’t be a habit anymore

- keep a daily food journal together with your child marking what they ate, when they ate it, did they like it, how did they feel before and after they ate it.  Encourage them to participate in this activity with you.

Calories and Kids

- a child that habitually consumes 500 calories more than is burned each day will gain a pound of excess body fat in just a single week

- counting calories is generally not advised by nutritionists nor is it necessary for healthy children

- an active elementary school child can easily burn 2,000 calories in a day

- a less active child that doesn’t or can’t get outside to play as much might only burn 1,500

- kids eat differently than adults and are generally better at burning their calories throughout the day

- watch out for empty calories in your childs diet, soda, french fries, supersized fast food, etc…

Average Nutritional Recommendations for Children
- 1000 - 1400 for a 2 to3 year old
- 1400-1600 for a 4 to 8 year old
- 1600-2000 for girls 9 to 13 years old
- 1800-2200 for boys 9 to 13 years old
- 2000 for girls 14 to 18 years old
- 2200- for boys 14 to 18 years old

- the calories number isn’t nearly as important as where those calories come from, good calories in fruits and veggies versus bad calories in junk food and soda

- watch portion sizes and encourage moderation if you are worried about overeating

- if obesity becomes a problem seek a pediatrician or nutritionist’s help

Ken Mathie
EffectiveParentingSkills.com