Dear Families,
Summer is here and just because school ends, life doesn't slow down. You still juggle kids' activities, work and family time - making it a challenge to eat healthy and control calories. The last thing on your mind this summer may be your child's weight gain.
But research from a 2007 study by sociologists at Ohio State and Indiana Universities show that Body Mass Index (BMI) for kindergartners and first graders across the country increased more than twice as fast during the summer as during the school year.
So your child's weight may be something you should thing about this summer. Summer us a great time for the family to get outdoors, go for a walk, or even ride bikes. It's also a great time to get 'unplugged' from the video games, computer, iPod and Wii.
Here are some things to do to keep your child at a healthy weight during the summer months:- Limit your child's time in front of the computer and television to no more than one or two hours a day. Encourage them to go outside and play instead.
- Keep kids on a regular eating schedule. If it is not a scheduled meal or snack time, making munching off limits.
- Set a bedtime. Just because they don't have school, doesn't mean mean they shouldn't go to bed at a decent hour. It's okay to allow them to stay up a bit later, but late nights and sleeping in are risk factors for weight gain, and a shorted night's sleep limits the body's production of the hormone that promotes satiety, so kids snack more.
- Limit the sweets. Avoid sugary beverages and give your kids water instead. It's okay to occasionally have an ice cream cone, cotton candy, or a slushie, but make sure it is in moderation.
- Enroll your children in organized sports camps for tennis, soccer, swimming, etc. It will keep them active and give them something to do besides sitting in front of the television screen.
- Avoid fast food. Pack a healthy lunch for your child with lots of proein, which will help keep your child's energy level constant throughout the day.
- Incorporate produce into your meals, and encourage your children to help you pick out vegetables they will enjoy eating.
- Plan vacations to include physical activity. Biking, swimming, or hiking can be fun ways to spend a family get-away.
Beware that August can be a high eating month. The end of camps and the start of many family vacations can have an impact of how we eat; many of our healthy choice option are forgotten. Keep off the summer weight gain by promoting healthy activities and eating habits all summer long.
By exercising and eating right, your child can have both a fun and healthy summer!
Thank you for letting us be part of your child's healthcare!
Westwood-Mansfield Pediatric Associates
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