Childhood Obesity: “Helping Kids Know They’ve Had Enough”

Amber Cain, Dietetic Intern, and Melissa Banz, MS, RD, LDN

In today’s busy world, it is easy to grab fast food on the run and eat in the car.  This way of life has increased the risk for American’s to become overweight or obese.  Children are involved in this busy lifestyle as well and they are also being put at risk for becoming overweight or obese.

 Childhood obesity is caused by many factors. Children now are glued to television and video games in place of physical activities and technology often gets in the way of mealtimes.  Many children are allowed to eat in front of these “screens.” Focusing on something other than eating can cause children to overeat because they are not listening to their feelings of hunger and fullness.

 It is important to know and recognize the feelings of hunger and fullness.  These feelings will help children to know when to eat more and when to eat less.  We are all born with the ability to stop eating when we are full however requirements of “clean plate clubs” and “no thank you bites” quickly overrides that ability leading to overeating.

 So how do you help your child to know when he/she has had enough to eat?  The first step is make meal and snack times regular daily events.  The whole family should eat together in a selected area away from distractions such as the television, telephone and computers.  Children learn by example, so it is important for parents and caregivers to follow the same rules.  Meal times should be pleasant and the table is an excellent place to teach manners, conversation skills and grow family bonds.  Conversation can slow the pace of eating as can putting the fork down between bites.  If a child says he is full, do not him clean his plate or eat one more bite.  He should be expected to remain at the table until the meal is over for the whole family.  If a child wants seconds provide a small amount and do not require her to finish it. Food, including dessert, should not be used as a reward or a punishment.

 Use these tips to help your child know what it feels like to have had enough.  Children’s understanding of these feelings of hunger and fullness are a step at fighting the obesity epidemic that affects our children today. For more information on helping your child establish healthy relationships with food you may want to visit www.ellynsatter.com.