Recent studies have shown an alarming number of teenagers are clinically overweight, but what can we realistically do?
There are huge concerns currently regarding the increase in child obesity. Statistics claim as many as 17% of teenagers are medically overweight, with a further 15% classified as borderline cases.
The main causes for this are dietary changes, with increased consumption of fast food and a decrease in fruit and vegetables, and lifestyle changes, with increased television viewing and a decrease in exercise.
As obesity leads to major health problems in later life, it is important to tackle it early on, but the issue is that teenagers are unlikely to stick to a rigid diet.
Both parents and teenagers can make certain changes to areas of their lives, which will help them to lead healthier lives and improve long-term health.
Starting the Day
Breakfast really is the most important meal of the day, and yet many people, including teenagers, skip it. The reason it is so important is that it gives you an energy boost first thing and stops you from snacking throughout the day.
There are many healthy breakfast options available, such as cereals, that will decrease the need for unhealthy snacks such as chocolate and potato chips during the day.
Snacking During the Day
Snacking is inevitable, and regardless of whether or not you ate breakfast, there is always going to be a temptation.
Many schools have already, with many others being encouraged to, expelled unhealthy snacks from school grounds by removing vending machines and introducing low-fat, low-salt, and low-sugar alternatives.
Fruit, cereal bars, and vegetable sticks are just as effective at fulfilling the snack craving and are a good step to reducing obesity. Parents also have a vital role to play here by ensuring the cupboards at home are also stocked with healthy snack foods.
Regular Exercise
The increase in the hours of television watched, and the reduction in exercise is a significant reason for the explosion in childhood obesity. Teenagers do need to consume a lot of calories because they are growing, but if not enough are burned off, obesity may arise.
Encourage teenagers to take part in sports at school and to play outside more often. This will not only improve their health but encourage them to interact with other people.
Eating at Home
With the pressures of modern life, the concept of the family meal has become rather old fashioned. But eating at home as a family promotes not only family unity but also allows parents to regulate calorie intake in the whole family.
Cooking at home can also be a good way of encouraging children to cook with you. This is an important skill to learn for later life as when they go to college; they will not go straight for a take-away or TV dinner.
What to Drink?
Many teenagers are more tempted to reach for a bottle of sugar-filled soda than a bottle of water when they are thirsty. These are very high in sugar and contain a large number of calories, but are also easily replaceable.
Fruit smoothies and diet, or even sugar-free, soda are available, as are bottled water, much of which is now available in flavors. However, diet soda, while calorie-free, is not the healthiest option.
Things to Remember
It is vital to remember teenagers are not going to stick to a strict diet, in the same way an adult trying to lose weight will. The idea of a meal plan for the week involving wholegrain toast, salads, and steamed fish will never work out. Make healthy eating as fun as you can by doing things like growing vegetables from scraps at home.
Teenagers are going to eat chocolate, fudge and crisps and wash it down with soda, and they should be allowed to. It is behaviour that needs to be kept under control before it becomes the cause of health problems, some of which can strike at a young age.
The most accepted diet for all ages is to eat a wide range of fruit and vegetables, stay away from junk food, and do plenty of exercises. If you are a parent, make sure your child cannot come home and open the cupboard for the sugar fix, encourage them to play outside, and make small adjustments to reduce fast-food consumption, but do not cut them out completely. Helping them talk about problems rather than eating for comfort could help to reduce the cause of overeating too.
When it comes to celebrations such as Easter, why not make something special instead of buying endless chocolates? Making your own Easter eggs can be fun too.
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