See Below: TIPS, IDEAS & SUGGESTIONS ABOUT HEALTHY WEIGHT FOR KIDS FOR BOTH OVERWEIGHT AND UNDERWEIGHT CHILDREN
Children’s Weight Changes Through the Generations
Healthy Weight for Kids
I’ve recently been asking medical professionals, what is a healthy weight for kids. But the answers I typically receive are all connected to a BMI or growth chart.
Hmmm! It seems strange, even to me as a mom of five grown children, and now raising my two older grandchildren, that the only indicator doctors use to determine a healthy weight for kids is a chart! If so, Why?
Growing up Before the Internet!
Healthy Weight for Kids
As a child, many moons ago, lol, I never recall having my weight discussed. I was a very small child growing up in a household of much larger siblings. Being the smallest of 8 children, but not the youngest, my main goal was to keep up with everyone!
I always wanted to prove to my parents and my siblings I could achieve and accomplish things and activities, regardless of my size, I tried harder. I pushed. I persevered! My little body was small but mighty.
I became an athlete, a gymnast, a swimmer, and a runner. I ate good food and junk food. And throughout my entire childhood, I was never told I was either underweight or overweight.
Don’t get me wrong, I had opinions about my body as an insecure teen, as most teenage girls do. Yet, there was never a concern from my parents or doctors discussing what a healthy weight for kids was or wasn’t.
Being a healthy weight was never discussed among my 7 siblings either. We ate, played, and grew up without being dictated about every food group we put in our mouths.
Now I understand that as a Baby Boomer/Gen X’er life was different. Yes, we drank out of hoses….apparently, that’s a big deal these days….and we were outside most of the day…and into the early night hours. Especially summers.
With only limited TV channels available, being indoors was kinda boring. Most kids spent their time doing something outdoors.
Because of our ongoing outdoor activities, most kids or parents were never overly concerned about weight. Whether it was overweight or underweight. It was never a topic of conversation.
Yet, throughout the past several decades, there has been a focused effort on children’s health and well-being.
Parents and medical professionals have learned the importance of maintaining a healthy weight for kids as well as focusing on children’s mental health.
The Impact of Technology on Child Development
Healthy Weight for Kids
With the technology boom, including the internet, video games, and thousands of TV channels, children have become much more stagnate and less active.
Although technology is great and helpful in many, many ways, it is also blamed for damaging the mental and physical health of our children.
Therefore, as parents and grandparents, especially those grandparents raising grandkids, we need to understand the struggles of today’s youth and act in their best interest. Every child has a different health concern, so recognizing the best plan for your child is extremely important.
Although much of the information and rhetoric currently surrounding children’s weight issues typically discuss the problems of overweight children.
However, there are many children in the United States and around the world that are faced with concerns about being underweight.
Meaning that a healthy weight for kids does not mean restricting your child’s food. It truly means providing healthy food habits for both underweight and overweight children.
Weight Management for Children
Healthy Weight for Kids
I am 100% sure there are many parents and grandparents raising grandkids, like me, that are focusing on weight management for children. I know I am!
My situation, which I assume is somewhat unique, but not entirely, includes meal planning for one overweight child and one underweight child.
The contrast between both children’s weight management is substantial. And so are the challenges for food shopping and meal planning for both children.
It is often advised not to buy snacks or high-calorie foods when shopping for food ideas. Yet in my case, high-calorie protein food sources are encouraged for my underweight child. But I need to hide them from my overweight child.
Since my overweight child is also on the autism spectrum, his reasoning skills are usually motivated by his wants and not his needs. So, if he wants to eat an entire box of cookies, he will!
That means if I buy treats for my underweight child, I need to securely hide them from my overweight child. As you can imagine, the struggle is real! I literally need to keep notes about where I hide snacks so I can find them before the mice do!!
Of course, with any weight management for children, healthy food planning is necessary for both underweight and overweight children. All children need treats from time to time, so making smart choices and learning kid-friendly meal plans are especially important.
Healthy Meal Plans for Kids
Healthy Weight for Kids
All healthy meal plans for kids include protein, protein, protein. Naturally, there are other food groups that are needed, but starting with your protein base in a meal plan will help determine what other foods to include.
Adding fruits and vegetables to every meal can be difficult for some children but disguising fruits and vegetables in your meal preparation is easy to accomplish.
Believe it or not, most children….and adults…don’t even notice vegetables added in meals, if they are finely chopped. Adding vegetables and even fruits to meals and sauces will add flavor as well as an additional protein source.
Also, learning to include vegetables as a main source of protein is an added benefit for both overweight and underweight children.
Some healthy meal plans for kids include fish, chicken, beans, eggs, meat, and tofu for proteins. Additionally, fiber is also an important part of a healthy meal plan for kids, such as whole grain breads, high-fiber cereals, nuts, and various vegetables.
Dairy products, such as milk, cheese, yogurt, and cottage cheese are healthy options when meal planning for children.
When preparing food, avoid frying. Fried foods have a high level of fat intake. Healthier cooking options would be steaming, roasting, broiling, or grilling.
For additional tips on planning morning meals, see 10 Simple Morning Routines for Kids.
Food Plans for Weight Gain for Underweight Children
Healthy Weight for Kids
There may be many reasons why children are underweight. Some children and adults are predisposed to a slender build and may have difficulty putting on weight.
However, it is important to check with your child’s pediatrician to be sure it is not a medical condition, food allergies, or gastrointestinal issues.
Continual growth in children is necessary for mental and physical health. Healthy foods have vitamins and nutrients that are necessary for children’s growth and development.
If your child is not growing and gaining weight, it is important to address the underlying cause. Pediatricians will regularly monitor children’s weight to be sure they are growing and gaining weight.
Good food choices for underweight children include pasta and whole-grain breads, that are high in carbohydrates.
Smoothies made with whole milk, fruit, and sneaking vegetables in if possible. I add spinach to my granddaughter’s smoothie; she does not taste the difference.
Tip: Adding a vegetable protein source to smoothies is beneficial for both underweight and overweight children.
Potatoes and rice are great meal sides that increase carbohydrates in meals along with a healthy vegetable on the side.
Snacks should include energy bars, trail mix, granola, dried fruit, and yogurts which all are high in protein and high in calories.
At mealtime, refrain from giving your underweight child water, milk, or other drinks BEFORE the meal. Drinking liquids may fill them up too much to eat the meal. Keep drinks away until midway or after the meal.
Steer clear from sugary sodas and other high-sugar-content beverages. However, a good drink choice for underweight children may include fruit juices, which are high in calories and a healthy source of carbohydrates.
Meal Plans for Overweight Children
Healthy Weight for Kids
Addressing the cause of children’s weight is important. Understanding, if your child has a predisposed condition, is vital in identifying the appropriate course of action for weight loss.
Partnering with your child’s pediatrician is necessary in order to find the best alternatives and outcomes for your overweight child.
The best healthy meal plans for kids with weight concerns include lean meats and fish, my kids LOVE salmon so that’s a huge plus, chicken/poultry, low-fat or fat-free milk and dairy products, eggs, fruits, and vegetables.
Some fruits are very high in sugar count, but are a much better food source than other processed sugary snacks!
Vegetables are an excellent protein source and can fill children up quickly if cooked the right way.
Since my grandchildren are both very picky vegetable eaters, I often disguise my veggies as a yummy alternative.
For example, I make broccoli and cauliflower tater tots, and thick zucchini hash browns. Cooking vegetables creatively will increase the possibility of your kids eating their veggies.
Honestly, making the right choices when food shopping and meal preparation will help create delicious, nutritious meals for overweight children, as well as underweight children.
For other Meal Plan Ideas, go to Healthy Kids Meal Plans.
Why is Discussing Children’s Weight so Taboo?
I have encountered many obstacles over the past seven years while raising my two grandchildren. I have jumped….truly, leaped over barriers I never faced or had to face while raising my own five children.
But, since raising my grandkids, I’ve learned how important it is to advocate for children who truly need advocacy.
So here I am! Facing another advocacy challenge. Focusing on children’s weight. Meeting and discussing what a healthy weight for kids should be.
Managing healthy food habits for underweight and overweight children, with my granddaughter significantly underweight and my grandson significantly overweight.
And while I have diligently been creating healthy meal plans for weight loss and for weight gain no one wants to talk to me about it!
Apparently, from what I’ve discovered, it is taboo to discuss children’s weight with other parents. Or with other adults! Why? What the heck!
Why are children’s weight concerns so taboo? Not being able to openly discuss problems with our children and grandchildren limits our ability to resolve those concerns.
If you are dealing with weight troubles with your children or grandchildren, please reach out and we can talk about it together. I have learned and continue to learn more about how to conquer healthy weight for kids without shame or embarrassment.
If you have any questions, comments, or concerns, I’d love to hear from you at raisinggrandkiddos@gmail.com.
TIPS, IDEAS & SUGGESTIONS ABOUT HEALTHY WEIGHT FOR KIDS FOR BOTH OVERWEIGHT AND UNDERWEIGHT CHILDREN
- Make lists for meal planning and food shopping. Meal preparation and meal planning are essential steps in making sure you are making healthy meal plans for kids.
- Get your kids involved in their meal planning and cooking. It is important they understand everything involved in planning and preparing healthy meals.
- Don’t overstress yourself or your children about every little morsel they consume. Stress can add to your child’s weight issues for both overweight and underweight children.
- Be sure to give your children encouragement and positive feedback. Knowing parents and grandparents are supporting them makes a big difference in their continual efforts to a healthy weight for their kid’s journey.
- Do not shame or embarrass children about their weight. Discussing healthy weight does not need to feel like punishment or reprimand. Show love and care at all times.
