Preventing OBESITY in children
Dear Donovan,
What is the ideal weight for a 10-year-old? My son is 5ft 3inches tall and weighs 130 pounds. I’m worried he will eventually be obese because like any other child he likes to snack and eat unhealthy things. How can I guide him into eating properly?
With the increased access to high calorie snacks, fast food and a reduction in activities, many of our children are now becoming overweight/obese. This might be the cause of the increase in juvenile diabetes and even heart diseases among children.
I must tell you that several parents share your concern. In your case, I can tell you that your child is overweight. The ideal weight for a 10-year-old boy should be between 32-34 Kg (70.5 lbs), from the records. However, this weight is not ideal for all 10-year-olds. Other factors such as height, body type and bone structure should also be taken into consideration.
For example, I can see that he is quite tall for his age. However, the fact that he likes snacks and unhealthy foods is of concern. This has to be controlled. In addition, I am not sure what his activity level is like. Therefore, I would suggest that you control what he consumes at mealtimes, especially for lunch and dinner.
It is very important to introduce more fruits, vegetable juices, ground provisions and whole grains. Nothing is wrong with introducing him to salads and soups at dinner time. If you have doubt about him making healthy choices at school, you could prepare his lunch. Instead of sodas, he could have fruit juices, water or coconut water with his lunch. Also, do not buy more snacks than he needs.
Initially, you could cut him down to one snack per day, which can be fruit. It is also important for you to be a good example for him in terms of healthy eating. In addition, his activity levels should be increased. If he is not engaged in any activities, you could sign him up to participate in sporting activities like football and swimming. Activity will definitely help to burn some calories and keep him healthy.
It is likely that with time he will lose weight. However, it is very important that you help him to make the lifestyle changes from this early stage. In many cases his weight can affect his self-confidence. This is definitely not good. Hence, you should guide him throughout the process.
Good luck.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road, Kingston 5. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
