Watching Kids’ Weight

'Tis the season to maintain healthy habits

By Amy Crelly

The holidays are notorious for tipping the scales. The cookies, the candy, the big family meals... Whether you gather to feast on ham or tamales, latkes or Tofurky, 'tis the season for non-stop invitations to eat, drink, be merry, and eat and drink some more. And while I'm sure all of us are going to spend our days off hitting the gym (yeah, right), alot of kids tend to resemble couch potatoes when school's not in. As parents, it's tempting to indulge them, but adults aren't the only ones who need to watch their weight, especially this time of year.

An estimated one in four kids in our country is overweight, and that number continues to grow. That's not news to most of us, of course, but it's worth remembering that extra weight increases kids' risk of type 2 diabetes, heart disease, high blood pressure and other serious diseases, not to mention body image issues, self-esteem and their enjoyment of activities in general. Here are five simple ways parents can help keep their children healthy:

1. Get 'em moving
Children need physical activity every day. Ideally, parents model this behavior themselves, by engaging in regular physical exercise and activity. But even if you're not in training together for a fun run, moms and dads can limit kids' "screen time" (the hourse they log with TV, video games or on the computer). The American Academy of Pediatrics recommends no more than two hours a day of "sedentary" activities outside of school.

2. Limit fast food and "liquid candy"
Junk foods and high-sugar drinks (like egg nog, soda and even juice drinks) add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids. When it comes to meals and snacks. give them plenty of fruits and veggies, whole grains and lean protein sources.

3. Make mealtime family time! 
Studies show that eating together as a family has numerous benefits for everyone, especially kids. Create a relaxed atmosphere around mealtime. Turn off the TV, eat slowly and enjoy your food - and your time together as a family. Any awkward silence will pass as you get used to a slow food Families that do not eat together tend to consume more fried foods and soda and less fruits and veggies than families that share meals.

4. Watch portion sizes 
A cup of cereal should be the size of a tennis ball, three ounces of cooked meat is the size of a deck of cards, and pancakes should be about the same size as a compact disc.

5. Check out their school lunches 
When vacation time is over and the kids head back, it's a good idea to talk to your children about what they chose to eat at school. See if you can also help them make the connection between what they eat and how they feel or perform afterward. Was it tough to concentrate during math, or hard to stay awake while reading? Ask them what they ate beforehand. Brown bagging it is often the best nutritional bet, since parents can pack good choices for them, and since lots of school cafeterias, unfortunately, are still serving the same tater-tots and pizza slices we grew up on.

Amy Crelly is Editor of Sacramento Parent Magazine. Have a comment or suggestion? How do you help kids eat healthier? Email the author or share your parenting tips at  This e-mail address is being protected from spambots. You need JavaScript enabled to view it .