helping your kids adopt a healthy lifestyle
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Helping Your Kids Adopt a Healthy Lifestyle. Crystal Pole-Langdon CPT, PTS, FIS. Weight Management . Weight maintenance: Calories in = Calories out Weight loss: Calories in < Calories out Weight gain:Calories in > Calories out . Childhood Obesity in Canada. - PowerPoint PPT PresentationTRANSCRIPT
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Helping Your Kids Adopt a Healthy Lifestyle
Crystal Pole-LangdonCPT, PTS, FIS
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Weight Management Weight maintenance: Calories in =
Calories outWeight loss: Calories in < Calories
outWeight gain: Calories in > Calories
out
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Childhood Obesity in Canada
Management and Prevention of Pediatric Obesity in Canada
Girls Boys0
1
2
3
4
5
6
7
8
9
19792004
Obe
sity
pre
vale
nce
(%) • 3-fold increase in
obesity in Canadian children
• Based on measured heights and weights in representative Canadian sample
• Classified by BMI ≥ 95th percentile
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BMI Ranges
Weight Status Category Percentile Range
Underweight Less than the 5th percentile
Healthy weight5th percentile to less than the 85th percentile
Overweight85th to less than the 95th percentile
ObeseEqual to or greater than the 95th percentile
Centers for Disease Control and Prevention
• BMI: a ratio of weight to height • Weight in kg divided by height in m²
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BMI Charts for Children
Management and Prevention of Pediatric Obesity in Canada
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Obesity and Children’s Health
Management and Prevention of Pediatric Obesity in Canada
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Let’s Talk Nutrition
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Nutrition TipsEat at least one dark green and one orange vegetable each dayPrepare vegetables and fruit without adding fat, sugar or saltChoose whole vegetables and fruit more often than juiceChoose whole grainsSelect lower fat milk alternativesHave meat alternatives, such as beans, lentils and tofu oftenEat fish twice each weekSelect lean meat and alternativesLimit saturated fats – use vegetables oils such as canola, olive
and soybean oil
Canada’s Food Guide
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Nutrition Tips Cont.Consume a nutritionally balanced diet including all four food groups
- Decrease portions of grains and meat and increase portions of fruits/vegetables and low fat milk products
Reduce sweetened beverages including juices, punches, sport drinks, sodas
- Encourage water – it’s calorie-free!
Decrease eating out and ordering in
Decrease frequency of seconds at meals. - Practice the 20 minute rule (wait 20 minutes before having second helpings)
Don’t skip meals, particularly breakfast Include three food groups at each mealTry not to use food as a reward Management and Prevention of Pediatric Obesity in Canada
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Reading Nutrition Labels
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Putting Sugar into Perspective
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Putting Sugar Into Perspective
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Putting Sugar into Perspective
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Let’s Talk Physical Activity
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Why Exercise?Healthy growth and
development Prevent chronic diseases
like cancer, Type 2 diabetes and heart disease
Have more energy Decrease stressOpportunities for socializingImproved fitness
Public Health Agency of Canada
Stronger bones and healthier muscles
Better posture and balanceStronger heartIncreased concentration and
better academic scoresImproved self-esteem Prolonging independence as
we get older
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How much?Children aged 5-11 and youth aged 12-17 should
accumulate at least 60 minutes (up to 90 minutes) of moderate- to vigorous-intensity physical activity daily
It all adds up – accumulate 5 minutes at a time for children and youth
Vigorous-intensity activities at least three days per week
Activities that strengthen muscle and bone at least three days per week
Public Health Agency of Canada
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Which Activities? Aerobic: result in faster breathing, a warmer feeling
and an increased heart rateExamples include: running, walking, and jumping rope
Strengthening activities: build muscles and bones
Examples for youth: push-ups and curl-upsExamples for kids: climbing and swinging on playground
equipment
Public Health Agency of Canada
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Determining IntensityOn a scale of 0 to 10 (with 0 being completely at rest and 10 being
absolute maximum effort), moderate-intensity aerobic activity is a 5 or 6.
Kids will breathe harder and their hearts will beat faster. They should be able to talk, but not sing. Examples include walking quickly, skating, bike riding, skateboarding.
Vigorous-intensity activity is a 7 or 8.
Their heart rate will increase even more and they will not be able to say more than a few words without catching a breath. Examples include running, basketball, soccer and cross-country skiing.
Public Health Agency of Canada
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Need Ideas?Encourage walking to school and getting active as a
family Get them to skateboard, bike or run instead of getting a
ride Ask them to walk the dog with you Have them rake the leaves, shovel snow or carry the
groceries Encourage them to dance to their favourite music Learn which sports and activities they enjoy and find
lessons or clubs for them if you can Take kids to the playground or to the park to play
Public Health Agency of Canada
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Physical Activity TipsEmphasize the short-term benefits of physical activityKeep track of goals (e.g. on a pedometer)Limit “screen time” (i.e. television, computer, or video games)
to no more than 2 hours a day to encourage more activity and less food consumption, and to limit exposure to food advertising
Choose activities that suit your child’s strengths and abilities
Have your child choose activities that are not regimented, such as games or a paper route
Try to choose activities that are inexpensive (e.g. nature walks)
Above all, encourage activities that are “fun”Management and Prevention of Pediatric Obesity in Canada
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Where to Start?Set SMART Goals:
Specific: You can answer when, where,
what, and how Measureable: You know if it’s done Attainable: It’s possible for you to do Relevant: The goal is important to you Time-specific: Set a time limit for
achieving you goals
Management and Prevention of Pediatric Obesity in Canada
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Any Questions?
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ReferencesCanadian Obesity Network. (2010). Putting evidence into practice:
Management and Prevention of Pediatric Obesity in Canada. Edmonton, AB
Centers for Disease Control and Prevention. (2011). About BMI for children and teens. Retrieved from http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html
Health Canada. (2007). Canada’s food guide. Ottawa, ON
Public Health Agency of Canada. (2011). Physical activity. Retrieved from http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/05paap-eng.php