Childhood obesity has become front page news and the force behind significant changes in schools as well as proposed legislation, but research shows that parents are often the last to recognize that their child is overweight. That’s remarkable when you consider that over 30% of kids aged 6-19 years are significantly overweight, and is one more reason why a good relationship with your child’s doctor is so important. The family doctor or pediatrician can help determine if your little one is, well, not as little as they need to be to ensure optimal health.

Some parents seem unconcerned when told that their child is carrying more weight than their height would suggest is good for them. They say, “Oh, they’ll grow into the weight as they get taller.” Here’s the problem – overweight kids often become overweight adults.

And that’s a BIG problem. Being overweight puts adults at increased risk of heart disease, diabetes, and even some cancers. Overweight children are at increased risk for some of these same disorders.

Beyond that, overweight kids are too often the victim of teasing and bullying, experiences that can leave them with low self-esteem.

Why are so many children overweight these days? Consider the following:

• More frequent intake of highly processed and fast foods
• Greater access to high calorie sodas and juices
• Less physical education in school, and less overall physical activity at home
• More “screen time” (television, video games and computers)
• Super-sized portions have become the norm (“portion distortion”)
• Increased advertising of unhealthy foods during children’s television programs

Determining how best to help your overweight child can be difficult, but you are not alone in this good work. Your doctor will be your best health partner in this regard, but your Harris Teeter yourwellness team can help, too! Here are some tips to keep in mind:

Limit high-sugar juices and cut out sodas – Many of the drinks our kids enjoy provide “empty calories,” meaning they promote weight gain while supplying few if any nutrients. Make the family’s beverage of choice water or seltzer - you can create a tasty seltzer treat by adding just a little 100% fruit juice.


Teach your kids to eat only when they’re hungry, to snack healthily, and to limit portion sizes – Many of us eat not only when we’re hungry, but also when we’re stressed or bored. When next your children reach for a snack they might be surprised to find they’re really not hungry at all. Break the habit of snacking while watching television, and never let kids snack directly from the bag – snacks should be enjoyed out of a plate or bowl. Healthy snacks? Consider frozen berries, carrot sticks, or whole wheat crackers topped with hummus or guacamole. Use smaller plates when serving meals, always letting your child know seconds are available.


Eat well and let your child help you food shop – Gradually introduce more vegetables and fruits into meals. Get your children involved by giving them the job of picking out a new fruit or vegetable for the family to try, and ask them to help you prepare some meals. Show your kids how to read a food label. Cut back on fast food, with the goal of eliminating it from your family’s diet, and choose snacks wisely – remember, foods that aren’t brought into the home aren’t eaten as often.


Help your kids relax and get them to bed early – Both stress and insufficient sleep can contribute to weight gain. Be sure your children have time to laugh and to play, and have a set bedtime so everyone can get at least 8-10 hours of sleep a night.


Focus on the entire family – Create a supportive environment that emphasizes family wellness so your child doesn’t feel her / his weight is the focus of attention. Make it a point to have the whole family sit down for healthy meals together, and have breakfast (a high fiber cereal with low fat or soy milk, perhaps topped with a few berries) be a mandatory start to your family’s day. Highlight family fitness that is FUN, like playing games together or cycling, while limiting television and computer time.