Everyone has been on a diet. Does that sound strange? Well,
it's true. A diet is simply the collection of the foods you
regularly eat. But the word "diet" also can mean an
attempt to lose weight by limiting calories or types of food.
You may know some adults and kids who worry about their weight
and say they're going on a diet. You might wonder if you should
be on a diet, too. But the majority of kids do
not
need to - and should not - diet this way. Why? Let's find
out.
Dieting to Lose Weight
All foods and many drinks contains calories, a kind of energy.
When someone diets to lose
weight
, the person is trying to eat fewer calories than the body uses. By
doing this, the person may lose body fat and decrease his or her
weight. Likewise, if a person eats more calories than the body
uses, the person may gain weight.
Kids usually do
not
need to diet in this way. Unlike adults, kids are still growing and
developing. During this time, kids need a variety of healthy foods
to keep their bodies growing properly. Some kids are overweight,
but even overweight kids often can improve their health simply by
eating nutritious foods and being more active.
Being overweight
can cause health problems, but kids may hurt their health even more
by doing something drastic, like skipping meals or deciding to eat
only lettuce.
Who Needs to Diet?
Though some people may feel they weigh too much or too little,
there is no perfect body shape. Some people have larger frames
(bigger bones) and will always look bigger and heavier than people
with smaller frames.
Talk to your doctor if you have questions about your weight.
Your doctor can examine you and check your
body mass index (BMI)
. That's a way of estimating how much body fat you have. If the
doctor is concerned about your weight, he or she can recommend a
couple of goals:
- for you to gain weight at a slower pace
- for you to maintain your current weight
For some kids, the doctor may recommend losing some weight, but
this should be done with the doctor's help. Kids who need to
lose weight may visit with a dietitian who can explain how to
reduce calories safely while still getting all the
necessary nutrients
.
Dangerous Diets
Diets that don't include a variety of nutritious foods, or
have too few calories, can be dangerous for kids. Some type of
dangerous diets are called "fad diets," because a fad
means something that's popular for a short while. Fad diets
usually promise quick weight loss and require the person to follow
a strict set of guidelines.
Some dangerous diets cut out entire categories of foods or
require the person to eat just one thing, such as cabbage soup -
yuck! The truth is there is no quick fix when it comes to weight
loss. So pills, special drinks, all-liquid diets, and other
gimmicks are poor choices, especially for kids. If someone offers
you a diet pill or suggests you start having a magic milkshake that
can make you thinner, tell them no! These diets can make people
sick. They also usually end with the person regaining any weight
that was lost.
Someone who is willing to take extreme steps to be thinner could
have an
eating disorder
. These include anorexia nervosa (starving oneself) or bulimia
nervosa (eating and then deliberately throwing up). They are
serious conditions that need a doctor's attention.
Help for a Dangerous Dieter
If you know a friend or sibling who's following a dangerous
diet, you need to tell an adult. You could turn to a parent, a
teacher, or another adult you trust. You could also tell the person
yourself that their eating habits are unhealthy, but you probably
will need to get an adult involved, too.
It's not unusual for kids - or adults - to wish they were
taller, or thinner, or that they could change something about their
appearance. If you feel this way, talk to a parent or an adult you
trust. You may need someone to help you understand these feelings
and get a handle on whether your weight is a health concern.
The body changes that happen to kids during puberty include
weight gain. This is normal, but it's a good idea to talk with
your doctor about it if you or your parents have questions.
What Kids Can Do
So if kids don't need to diet, how can they stay a healthy
weight? All kids can benefit from eating a balanced diet and
getting plenty of physical activity.
Kids have a lot of choices when it comes to activity and
exercise
. Some like to play on sports teams or dance in troupes. Others may
prefer to be more casual, riding their bikes or shooting hoops at
the park. Just helping your parents rake leaves or clean the house
is a kind of physical activity, though not as much fun as something
like swimming! And it's a good idea to cut down on pastimes
that aren't very active - such as watching TV or playing
computer games.
Kids can also try to eat a variety of healthy foods. A balanced
diet means that you don't eat the same thing every day and that
you eat a mix of foods from
different food groups
. These include:
- fruits and vegetables
- milk and dairy products
- meat, nuts, and other protein-rich foods
- grains, especially whole-grain foods, such as whole-grain
breads and cereals
This kind of diet helps your body by giving it the right
nutrients. For instance, protein helps build your muscles and other
body structures. Calcium helps your growing bones. And you need
vitamins and other nutrients to keep your body working as it
should. Fiber prevents constipation and carbohydrates give you
energy, just to name a few.
Now that you understand more about diets, you can tell people
you're on a very special one - a balanced, healthy diet just
right for a kid!
Reviewed by:
Steven Dowshen, MD
Date reviewed: November 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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