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| Answers from Dr. Shu |
| How often should you drink water & how much at a time? |
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| Dr. Shu replies: One easy way to make sure you get enough fluids (along with your daily calcium needs!) is to drink milk with meals and water at all other times that you choose a drink (for example, with snacks, sports, etc.). When exercising vigorously, a good amount to drink would be about 4 to 6 ounces of water every 20 or 30 minutes and whenever you feel thirsty. Try not to wait until you’re thirsty to start drinking water though—by then you may already be a little dehydrated. For more information, please see my article, Fluid Facts |
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| More answers from Dr. Shu |
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| I've heard that breakfast is the most important meal of the day, but my daughter has no appetite in the morning. She eats plenty for lunch, dinner and snacks. Is this okay? |
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| Dr. Shu replies: While your child may be getting enough calories and nutrition at other meals later in the day, breakfast is special because such a long time has passed since the last meal, and the body needs to refuel. Studies have shown that kids who skip breakfast don’t perform as well in school. Also, they may eat too much during other meals because they’re so hungry. Try to get your child to wake up earlier in the morning so her body has more time to get up and realize it’s hungry, and to give you more time to help her with this new healthy habit. To save time, you can fix breakfast the night before so it’s ready to eat in the morning, or have her eat breakfast in the car or bus on the way to school. |
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| My child recently started buying lunch from the school cafeteria every day. How can I make sure she is making healthy choices? |
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| Dr. Shu replies: The good news is that school lunches are getting healthier, but not all school lunches are created equal. First, check out the school system’s menu and nutritional information. Each evening, go through the lunch menu together and help your child choose nutritious options for the next day. Encourage her to select a variety of items from different food groups and to choose foods that are low in fat and sugar. Opt for beverages such as water or skim milk over drinks that are high in calories or have little nutritional value. Work with your school system to improve their menu if it does not meet your standards. And remember, you can always help your child pack her own lunch if you would like more control over her nutritional intake. |
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| My child is playing a lot of sports. How much fluid does he need to stay hydrated? |
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| Dr. Shu replies: Active children need to drink fluids before, during and after exercise. Make sure your child has access to water at all times. Encourage him to drink about 4 to 6 ounces of water every 20 to 30 minutes during physical activity. A quick way to tell if your child is hydrated: his urine will be clear or light yellow in color. Once he feels thirsty, he is probably already mildly dehydrated. Electrolyte solutions can be helpful in replacing electrolytes that are lost in perspiration during vigorous activity, but remember that these drinks also contain sugar and calories and can contribute to cavities and weight gain if used in excess. |
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| At my son’s annual physical, his doctor said he was overweight. He has always been tall for his age and looks fine to me. Do I need to be worried? |
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| Dr. Shu replies: It’s not always possible to tell if someone’s overweight just by looking at them. That’s why doctors use a measurement called the Body Mass Index (BMI), which shows how a child’s weight matches up with his height and age. Children with a BMI that’s in the 85th to 95th percentiles for their age are considered to be overweight, and those greater than the 95th percentile are categorized as obese. Take a look at your child’s eating patterns: does he eat when he’s bored, does he eat in front of the TV, and is he drinking a lot of extra calories from sweetened beverages such as soda, juice or sports drinks? Eat together as a family at home as much as possible, and be a good role model for your child. Try not to single out any family members who are heavy; the entire family benefits from healthy eating and regular exercise. For more advice, be sure to talk with your pediatrician or consider a visit with a dietitian. |
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