Tips for Raising a Lean and Healthy Child

Parents, we have a problem! Childhood obesity is fast becoming a leading public health problem. I rate obesity as the most serious medical problem in my 35 years in paediatric practice. The good news is it is also the most preventable one.

Children are getting overfat from eating too much junk food and sitting too much.

It’s as simple as that! Here are some tips to keep your child lean:

Feed your child lean carbs

Once upon a time, fats were the forbidden foods blamed for widening waist lines. New research has implicated carbs as the culprit. Yet, kids need "lean carbs" and not "fat carbs." Here’s how I explain carbs to kids:

“A good carb has two friends, fibre and protein. It never plays alone.

It always plays with one or both of these friends. When it plays with these friends it keeps the good carb from rushing into your bloodstream too fast, so you have a steady supply of energy to play and learn. Good carbs are those found in whole grains, fruits and vegetables, and Glenisk yogurt. A bad carb, on the other hand has no friends. It plays alone. Unlike the good carb, a bad carb speeds into the bloodstream too fast, causing you to use it up too fast, leaving you tired, jittery, and even fat.”

Lose the liquid candy

We believe, and research supports, that the overdrinking of sweetened beverages is one of the main contributors to the epidemic of childhood obesity. Instead, help children focus on nutrient-dense foods – those that pack the most healthy nutrients in the fewest calories, such as yogurt,  whole grains, and fruits and vegetables. In my practice I tell parents and children to look for the three bad words on the label:

• High fructose corn syrup

• Hydrogenated

• Numbers (e.g. red #40).

If parents eliminate all foods that contain any of the above three “bad words,” they will be well on their way to raising a lean child.

Trim the food fat

Try these fat-trimming tactics: Trim excess fat from poultry and meats before you cook it. Instead of butter, spread whole-wheat bread with peanut butter, almond butter, or mashed avocado.

Feed your family fill-up foods

Foods that are high in protein and fiber take up lots of room in the stomach, enabling children to feel fuller faster so they’re less likely to overeat. Snacks should never be carb-only, but always partnered with one or two of the “friends,” fibre and protein. Best fill-up foods are: vegetables, fruits, and yogurt like Glenisk.

You can present these foods in a more positive way by calling them “grow foods.”

Children equate this term with running fast and growing strong. The concept of eating more “grow foods” helps children believe that healthy eating is cool.

Downsize your child’s servings

Portion distortion is a real problem for children, since little eyes are larger than little stomachs (which is about the size of a child’s fist). Give children smaller plates to make small portions look larger. Let children serve themselves. Studies show that children who serve themselves tend to take less food than parents give them.

Teach children to eat slowly

The body and the brain have a system that tells a person to stop eating. When the tummy is full, it sends out a signal to the brain saying: “Stop, you’ve eaten enough!” Yet, the brain may not receive this signal until a person has been eating for twenty minutes or so. The child who eats too quickly could overeat before the brain says “stop!” Encourage your child to take small bites and talk between bites. Play “chew-chew.” Tell your children to chew each bite at least ten times.

Watch out for mindless munching

Don’t allow children to eat while watching television. When their mind is off their tummy, they tend to overeat.

Get kids moving

If you have a child who loves to sit and watch TV or play computer or video games, do what we do. We have a house rule: moving equals sitting. Each day require your children to spend at least the same amount of time in physical play as they do sitting in front of the screen.

If you want a step-by-step program for raising a lean family, see our newest book: Dr. Sears’ LEAN Kids: A Total Health Program for Children Ages 6 to 12.