As parents, we want to nurture good habits when it comes to nutrition and weight. But how exactly do you do that? And what pitfalls should you look for?
WellTuned spoke with Dr. Sharon Moore-Caldwell, a medical director for BlueCare Tennessee, to find out how to foster positive relationships with food and exercise.
“In Tennessee, a child’s challenges with weight and nutrition are often specific to where they grow up,” says Dr. Moore-Caldwell. “If a family has access to healthy food, safe outdoor spaces, and the parents are active, children are more likely to eat well and exercise. On the other hand, if a child doesn’t have access to consistent opportunities for physical activity, such as school PE or simply playing outside, and if their family cannot afford or does not provide nutritious foods, they’re more likely to fall into unhealthy patterns.
“But as adults, there are things we can all do to set a good example. Children do what we do, so start there.”
5 ways parents can be proactive about weight & nutrition
1. Avoid extremes
“There’s a fine balance parents have to strike when it comes to nutrition,” says Dr. Moore-Caldwell. “A parent who insists their child clean their plate at every meal can create problems, just as a parent who forbids a child to eat a certain food or a certain amount of food can.”
- Not being overly strict when it comes to eating and working out
- Focusing instead on moderation
- Staying away from extremes (“You have to eat this,” or “You should never eat that.”)
2. Look for unhealthy patterns
There are several signs a child may be having difficulty with food or body image:
- Negative language about their body (“I’m too fat” or “I’m too ugly”)
- Talking constantly about achieving a certain body weight, type or shape (“I want to look just like ____”)
- Food restriction and counting (“I can have 5 fries, but that’s it”)
- Food hoarding (hiding food around the house, overeating to the point of sickness)
- Using ulterior methods for losing weight (laxatives, diuretics)
3. Find a pediatrician you trust
“Talking about nutrition, weight and body image is easier if it’s an ongoing conversation,” says Dr. Moore-Caldwell. “Your pediatrician should discuss nutrition at each well-child visit as it’s important for growth and development. Ask questions and allow your child to participate in the discussion.”
4. Cook together
“Children do what we show them,” says Dr. Moore-Caldwell, “and one of the best things we can show them is how to buy good food, prepare good food and build healthy habits. It’s important to do what you can as a family when it comes to food. Remember: ‘Buy it, prepare it, share it.”
5. Set a good example
“You can’t drink sugary soda at dinner every night and expect children not to do the same,” says Dr. Moore-Caldwell. “Similarly, if you’re always looking in the mirror and saying, ‘I hate my arms,’ or ‘I wish I had so-and-so’s body,’ children get those messages. As adults, we bring our own fears and worries to the table — figuratively and literally. And we need to be aware of those implications.”
- Set a positive example when you talk about your own body
- Talk more about nourishing and strengthening your body than losing or gaining weight
- Remember that every child isn’t going to be a star athlete, but most children can take a walk or find an activity that works for them
- Put yourself in your child’s place, especially during the teen years
“When you’re a teenager, it’s common to feel awkward and wonder: ‘Where do I belong?’” says Dr. Moore-Caldwell. “It’s also common for pre-teens and teens to believe that they are the only ones having those feelings. As a doctor, I’ve seen the star quarterback, the top student, and the head cheerleader ask these questions. It’s important for parents to remember what that feels like so we can relate.”
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.
Kama wazazi, tunataka kukuza mazoea mazuri linapokuja suala la lishe na uzito. Lakini unafanyaje hivyo hasa? Na ni mitego gani unayopaswa kuangalia? "Waliona Sharon Moore-Caldwell, mkurugenzi wa matibabu wa BlueCare Tennessee, ""kufanya kazi kwa bidii na kwa bidii.""" "Katika Tennessee, changamoto za mtoto kuhusu uzito na lishe mara nyingi ni maalum kwa mahali wanapokua", anasema Dakt. Moore-Caldwell. <unk>Ikiwa familia ina chakula chenye afya, maeneo salama ya nje, na wazazi wanafanya kazi, huenda watoto wakala vizuri na kufanya mazoezi. Kwa upande mwingine, ikiwa mtoto hana fursa ya kufanya mazoezi ya mwili, kama vile mazoezi ya mwili shuleni au kucheza nje, na ikiwa familia yake haiwezi kumudu au haitoi chakula chenye lishe, wana uwezekano mkubwa wa kuanguka katika mifumo isiyo na afya. Lakini tukiwa watu wazima, kuna mambo ambayo sote twaweza kufanya ili kuwa kielelezo kizuri. Watoto wanafanya kile tunachofanya, kwa hivyo anza hapo.  Njia tano wazazi wanaweza kuwa na bidii kuhusu uzito na lishe 1. "Kuna usawaziko mzuri ambao wazazi wanapaswa kupata linapokuja suala la lishe", asema Dakt. Moore-Caldwell. "Mzazi anayesisitiza mtoto wake asafishe sahani yake kila wakati wa chakula anaweza kuunda matatizo, kama vile mzazi anayemkataza mtoto kula chakula fulani au kiasi fulani cha chakula anaweza. "" - Usiwe mkali sana linapokuja suala la kula na kufanya mazoezi - Badala yake, kuzingatia kiasi - Kuepuka mambo ya kupita kiasi (""Lazima ula hii"") au ""Hupaswi kula hiyo kamwe.""" Kuna ishara kadhaa ambazo mtoto anaweza kuwa na shida na chakula au picha ya mwili: - Lugha hasi kuhusu mwili wake (mimi ni mnene sana au mimi ni mbaya sana) - Kuzungumza mara kwa mara juu ya kufikia uzito fulani wa mwili, aina au umbo (nataka kuonekana kama...) - Kuzuia chakula na kuhesabu (naweza kuwa na fries tano, lakini hiyo ni hiyo) - Kuhifadhi chakula (kuficha chakula karibu na nyumba, kula kupita kiasi hadi hatua ya ugonjwa) - Kutumia mbinu za kupoteza uzito (laxatives, diuretics) Tafuta daktari wa watoto unayemwamini <unk> Kuzungumza juu ya lishe, uzito na picha ya mwili ni rahisi ikiwa ni mazungumzo ya kuendelea, <unk> anasema Daktari Moore-Caldwell. <unk>Daktari wako wa watoto anapaswa kuzungumzia lishe katika kila ziara ya mtoto mzuri kwa sababu ni muhimu kwa ukuaji na maendeleo. Uliza maswali na umruhusu mtoto wako kushiriki katika mazungumzo. "Kulisha pamoja - Watoto hufanya kile tunachowaonyesha, "" anasema Dk Moore-Caldwell, ""na mojawapo ya mambo bora tunayoweza kuwaonyesha ni jinsi ya kununua chakula kizuri, kutayarisha chakula kizuri na kujenga mazoea yenye afya." Ni muhimu kufanya kile unachoweza kama familia linapokuja chakula. Kumbuka: ‘Nunua, andika, na ushirikishane.' Weka kielelezo kizuri <unk>Huwezi <unk> kunywa soda yenye sukari wakati wa chakula cha jioni kila usiku na kutarajia watoto wasifanye vivyo hivyo,<unk> asema Dakt. Moore-Caldwell. Vivyo hivyo, ikiwa sikuzote unaangalia kioo na kusema, 'Ninachukia mikono yangu,' au 'Ningependa kuwa na mwili kama huo,' watoto hupata ujumbe huo. Tukiwa watu wazima, sisi huleta hofu na mahangaiko yetu wenyewe mezani - kwa njia ya mfano na kihalisi. "Kama unavyojua, ""kuzungumza juu ya mwili wako na kuimarisha mwili wako kuliko kupoteza au kupata uzito"" ni jambo la kawaida, ""wakati wa ujana, ni kawaida kujisikia vibaya na kujiuliza: ""Ni wapi mimi ni?"" anasema Dk Moore-Caldwell." <unk> Pia ni jambo la kawaida kwa vijana na matineja kuamini kwamba wao pekee ndio walio na hisia hizo. Kama daktari, nimeona quarterback nyota, mwanafunzi bora, na cheerleader mkuu kuuliza maswali haya. Ni muhimu kwa wazazi kukumbuka jinsi inavyoonekana ili tuweze kuhusiana.Pata habari zaidi juu ya maneno maalum ya afya, mada na hali ili kusimamia afya yako vizuri kwenye bcbst.com. BlueSky ya Tennessee inatoa upatikanaji wa mapato ya afya, pamoja na mapato ya afya, kwa ajili ya wanachama wa mazoezi ya mwili, na kwa ajili ya wanachama wa afya. Washiriki wa BCBST wanaweza pia kupata zana na rasilimali za kusaidia kuboresha afya na ustawi kwa kuingia kwenye BlueAccess na kwenda kwenye tab ya Kusimamia Afya Yako.