“But doctor, my kid can’t be overweight, he’s the same size as all his cousins.”
That’s the response we pediatricians often receive after informing parents that their little one is overweight. You see, childhood obesity is so commonplace that it’s become difficult for parents to recognize.
I won’t bore you with the statistics. Suffice it to say that for the first time in US history our kids are in danger of living shorter lives than their parents.
Every time I see an overweight kid snacking on a doughnut or cookie I can’t help but wonder if she’ll end up battling hypertension, diabetes, osteoarthritis or a host of other obesity related disorders in the future.
The irony is that we spend good money putting the weight on and then more good money trying to get the weight off or dealing with associated medical costs.
Preventing childhood obesity not only makes good health sense but good economic sense as well. So what are some of the ways we can keep our children healthy and fit while saving money at the same time?
Start With Smaller Plates
It’s true. Simple changes can have the greatest impact. According Dr. Brian Wansink, behavioral scientist and author of Mindless Eating, Americans use their plate as a visual cue. When we finished eating everything on our plate most of us stop eating. Make the plate larger and we’ll eat more. Make the plate smaller, we’ll eat less.
The problem is that over the last decade our plate sizes have grown rapidly. Ten inch diameter dinner plates were once norm, but now 12 inch plates are becoming increasingly common.
According to Wansink, by simply ditching your 12 inch plates and purchasing a set of 10 inch plates you’ll serve nearly 20% less food, and you’re family will still feel full when done eating! This is great news for both your pocketbook and your family’s waistlines.
What if you don’t want to purchase smaller plates? ““ Save the tray from a frozen dinner and use it as a guide to measure out the “appropriate” amount of food that should be served on your dinner plates.
Make Sure Your Kids Eat Breakfast
Surprisingly, rushing away from home without breakfast can cause us to put on the pounds. Researchers believe skipping breakfast leads to craving for high calorie foods later in the day.
But you don’t want your kids eating overpriced sugar infested cereal. For an inexpensive AND healthy breakfast try old time favorites like oatmeal. At 12 cents per serving oatmeal is one of the cheapest breakfast foods around.
Add some fruit or nuts and you have a delicious treat. And oatmeal is high in fiber and helps lower bad “LDL” cholesterol. In fact, it’s one of the first foods that doctors encourage for people watching their cholesterol.
Cook and Eat Together As A Family
Cooking healthy meals at home is one of the easiest and cheapest ways to eat healthy on a budget. And when your kids leave the nest they’re likely to take the healthy cooking habits with them. But the benefits of family meal time are even greater than once thought.
The average American spends nearly five hours a day watching television. Yet, it’s estimated that the average parent spends only seven to twenty minutes a day engaged in meaningful conversation with their children.
This may explain why a 2007 National Center on Addiction and Substance Abuse study found family dining to be associated with lower rates of teen smoking, drinking, illegal drug use and prescription drug abuse.
In fact, teens from families that frequently dine together are three and a half times less likely to engage in illegal and prescription drug abuse.
Create “Kids” Gardens
Want to know the best way to get your kids interested in eating healthy fruits and vegetables? Allow them to plant their own gardens.
Last summer each of my nephews was allowed to plant his own small garden plot. It was fun to watch as they frequently checked on their works in progress. When their seedlings had grown into full fledged vegetables they’d rush into the house to wash them and eat them, or they’d watch as their fresh vegetables were incorporated into that night’s family meal.
Allow your kids to take part in growing their own food and you’ll create healthy eaters for a lifetime. It will also lighten the load on your pocketbook.
Don’t Allow Your Kids To Drink Their Calories
Did you know that one can of soda contains almost ten teaspoons of sugar? Few parents would willingly let their kids consume ten teaspoons of sugar at once, but we let our kids do the same thing multiple times a day as they gulp down their sodas, fruit punches, and sports drinks.
To keep the weight off and diabetes away think WATER instead of juice or soda. Not only is water easier on the pocket book, it’s better for your child’s health. And for the water haters in your family, spice it up by adding lemon, lime, cucumber or watermelon slices.
BMWK, what do you do to make sure your kids eat healthy and keep the weight off?
Lamar Tyler says
Great tips!