By Dr. Chris Catt , Psy .D.
April is here and spring has sprung. Spring break beckons or has just past. Nicer weather has arrived along with thoughts of the kid's summer break. While January brings New Year's health resolutions from parents, spring should bring parent's health resolutions for kids. More daylight and better weather allows families the chance to spring into health.
Why not make this the season to improve your child's health? After all, trips to the ballpark are on the horizon as are spring weddings, family cookouts , festivals, and seasonal trips to the ice cream store. Spring and summer bring many eating opportunities not offered in the winter. These usually include even more fast food meals in between activities. Even swimming pool snack bars are awaiting the return of your little darlings. They welcome their burger and fry appetites and their addiction to nacho cheese (dairy group?).
Junk food freedom is in your best interest and is good for your children as well. This freedom can be won. The battle may prove challenging at first. In the end, the few, the proud and the brave parents will prevail. The important thing is to get started. This involves a commitment to go junk food free or to go junk food light. Fit families can choose health by adopting a low-fat, high-fiber lifestyle. In many cases, health is a choice and it starts in childhood. Make the decision today to have fit kids through junk food freedom.
The battle has to be fought on many fronts: at home, at the pool, at summer camps, at day care and within yourself as the parent. Futures with type II diabetes, high blood pressure, cardiovascular disease, and possibly obesity are the consequences of not acting today. Since 32 percent of American kids are overweight, it's likely that many of these kids will develop the above problems. Take your child off the list today or prevent them from ever getting on it.
Start at home by gradually replacing unhealthy choices in your own kitchen. Fat-free microwave popcorn can take the place of potato chips. Fat-free, low-calorie fudge pops can substitute for ice cream. Sherbet or sorbets are also good alternatives. Veggies are fun and crunchy snacks and can be eaten with fat-free dips. Fruits are great to have in the spring and summer and help satisfy the sweet tooth. Turkey burgers and low-fat turkey lunchmeats are great substitutes for hamburger and cheeseburger addictions. The change starts with you and can start today. Go to fitkidsbycatt.com for links to Web sites offering healthy eating alternatives.
Parents need to “walk the walk and talk the talk.” “Do as I say, not as I do” is a losing philosophy. You're the coach. You need to set the example. Plan on being a good model. Try to offer instruction and encouragement. Healthy choices start at home and spread from there. Try buying the right stuff and eating the right stuff yourself. Encourage your kids to do the same. Offer praise for good choices and make it fun with low-fat pudding in a bag, taco soup and bean burgers from scratch. Kids like doing the hands-on preparation and are more likely to eat things they help make.
Encourage, encourage and reward! Get a sticker-rewards chart and put it on your fridge for reinforcement. You can find these at KSS , the Parent-Teacher Store or online. Catch your kids being good and add a sticker or a star for each healthy choice. Set a reward for achieving so many stickers like trips to the Puzzle's Fun Dome, the skating rink, the rock climbing wall, etc. Don't reward food with food. That's part of the problem. All celebrations revolve around food. Make the reward active and fun. It could even be a no-cost reward like a family hike in the Jefferson Memorial Forest or a zoo walk using your zoo card or your free Norton's Walking Club Card (502-629-1234).
Broaden your focus so good choices extend to other settings. The pool, day care , and summer camps all become places for your kids to practice what you've preached. Ask your kids what they had at the pool and comment on the choice by saying ”Could you have picked the grilled chicken or fruit instead?” If they're soda junkies and have it at the pool you can say, “I really want you to have the diet cola instead.” Suggest water as an alternative and provide them with pocket packets of Crystal Light (low or no-cal flavored drink powders).
Fast food trips with others should be explored as well. Some kids go between parents or are in the hands of other caregivers at times. If they've eaten out somewhere, have them talk about it and find out what they chose. If they chose healthy, like McDonald's grilled chicken snack wrap without sauce, apples or salad instead of burgers and fries, make a huge fuss. Give your child lots of praise and put several stickers on their chart. Reinforce the good choices and suggest alternatives when they've made poor choices.
Lastly, generalize good choices to all other food venues : the ballpark, the wedding reception, the festival, the cookout , the birthday party, etc. Make it a family thing. Fit families and fit kids live longer and tend to be happier. Use the Dr. Bryant Stamford 80/20 rule and commit to making the right choice four out of five times. This allows for occasional treats or situations where you just don't have many options.
This battle can be won and the battle starts with you. It's truly a battle for your child's health and for the health of your family. Commit to doing it today and teach your child healthy habits that can last a lifetime. You're your child's protector, coach, teacher, mentor and I hope friend. Choosing health is part of your job as a parent. Choose health today for you and for your kids
Fit-Kids by Catt offers free seminars on the above topic as a community service. Our Web site , fitkidsbycatt.com, will also list our community calendar and will link you to great Web sites to get you started.
Classes are held 7–8 p.m. on the lower level of the Medical Arts Building at 1169 Eastern Parkway . For more information, call (502) 489-1789 or www.fitkids-bycatt.com .)
