I was listening to the podcast Freakonomics Radio (it’s really fascinating and worth a listen!) that was discussing the epidemic of childhood obesity. The topic was “Why You Should Bribe Your Kids“. They did experiments with kids and trying to get them to eat healthier. What was the most effective method?
The conclusion was that kids responded best to being “talked at” (i.e. instructed how to eat healthy and make healthy choices) but only if there were incentives attached. In one experiment they bribed kids with toys if they chose the healthier dessert over the sugary-fattening one. The toys weren’t anything special, it was like rubber bracelets and a ball or something. But the researchers found that the incentive worked and something like 80% of the kids chose the healthier dessert option if it meant they got the toy afterward.
This got me thinking about my own upbringing and struggle with weight. I didn’t really struggle with childhood obesity. I didn’t gain my weight until I was 17. Sure I was a little on the chubby side in my teen years, but I wasn’t heavy. I don’t know that I was making great choices as a kid and teen, but apparently I was doing okay.
Things are different now. The podcast said 1 in 5 kids is struggling with obesity now. That made me really sad and I could empathize with the kids and parents dealing with this. It’s so hard not to make food the enemy and a BAD thing. But that doesn’t really teach the kids to make better choices…it leads to binge eating and sneaking food, or restrictive habits that lead to anorexia and bulimia. (If you missed it, read my review of The Heavy— a book about a mother trying to help her young daughter lose weight.)
“They tried several methods to see what would make kids choose fruit over a cookie. The conversation then broadens, addressing the fact that so many people — kids and adults — have a hard time making good short-term decisions that will have a long-term benefit. As List puts it:
LIST: The general point here about all of this is that you have many problems where what you do now affects what happens later, and usually we choose the easier decision or the easier action now. You think about savings for retirement, you think about getting doctor check-ups, you think about going to school, you think about engaging in risky behaviors, you think about adopting green technologies for our houses. In all of these cases we usually choose the bad action. And that action is to do what’s best for us now to the detriment of the future, to the detriment of our future self. And nutritional choices right now are just one of these elements that we face in society where we need kids to recognize the choice that you make now will critically affect your outcome in the future.”
When it comes to food it’s easy to think IN THE MOMENT and not the future. If I eat this piece of cake, I will have instant gratification. I don’t think about how that piece of cake is 500 calories and about the same calories as my lunch should be. So do I skip lunch and just eat cake for those 500 calories? Of course not, we eat both. That leads to weight gain. For me, I try and think about my meals in advance and plan for them so that I am not AS tempted by other things throughout the day. Am I successful? Most of the time. There are definitely days where I am not as successful as I should be!
I do try to use some kind of incentive for myself, even if I’m not naming it. It might be something small, like: “I will skip this candy at work because I’m going out to dinner tonight and want to be able to splurge a little.” That’s an incentive, whether I recognize it or not. You can also use an incentive like: “I want to reach my weight loss goal for this month so I will do my best to resist the temptations to binge.” Thinking of a long term AND a short term goal work much better for me. What about you?
So what kind of incentives work with kids? I’ve written before about how you can’t reward YOURSELF, Rewarding Yourself, for weight loss with food. It sabotages your efforts. So rewarding yourself with a bunch of cookies after you reach your weekly goal at Weight Watchers just isn’t smart. I think the same thing goes for kids. Rewarding kids for eating healthy foods with treats later, kind of defeats the whole purpose.
I think incentives that would work with kids and still keep with the positive message, is to use ACTIVITIES as rewards and incentives. Perhaps an outing or going to a park, or getting to go to a toy store and pick something. This probably works for really young kids. I imagine it would be harder with teenagers. I found this article, which was really interesting and had a few good tips: 10 Ways to Get Kids to Eat Healthier. Some other articles I found on the topic encouraged parents to have their kids help them cook the meals. I LOVE this idea. I think it would be beneficial in so many ways. Not only does it get kids involved in making choices, they can take pride in what they created and perhaps they would be more apt to eat it?
Since I don’t have kids, I am just musing here. I would love to hear from other parents who have struggled with this issue, or are using other methods of encouraging their kids to eat healthy. Please share! And check out this post for ideas on how to get kids more active: Should You Lose Weight With Your Kids? And this post about sugar in kid’s foods: 2 Pounds of Sugar?
Kelly @ Finding a Skinnier Me
Great advice! I love this and wish more parents would take some time to be concerned over what their kids are eating. I have watched many of my friends feed their kids fast food on a daily basis and sugar. It makes me cringe.
I don’t have kids but I have a niece and nephew. My niece is obsessed with healthy food and playing sports because it keeps her from getting acne and she is so short she doesn’t want to end up obese. My nephew is a healthy weight but he will go on junk food binges when it is available to him. But my sister has always provided them with healthy snacks, they didn’t even know what fast food really was till they were older. She kept healthy snacks within their reach at all times and never restricted or forced them to eat. She wanted them to have healthy relationships about food. It has worked for the most part.
I didn’t start off obese either. I did have emotional eating issues even as a young kid but my mom kept really healthy food in the house most days. I always played a wide variety of sports. It wasn’t till I was in my teens and started showing the symptoms of PCOS that my weight crept up and then it crept up really high in my 20’s when I started choosing really unhealthy options over healthy options.
Kelly @ Finding a Skinnier Me recently posted..An Emotional Eater Meets the Gym
Hopefully your niece doesn’t get too obsessed. It’s easy to do, especially with other kids doing similar.
How long did it take for you to get a PCOS diagnosis?
My mom learned all about healthy eating and portion sizes in weight watchers in the 70s; I don’t know if it was WW or something else, but she raised us eating very healthily for the most part. Yes, homemade cookies were in the house, and I think we had something for dessert every night, but we also had home made yogurt & granola for breakfast and she packed us lunches every day (my grade school didn’t offer lunch).
Perhaps it would have been better if the healthy choices were more explicit, because I did run into problems when I hit my teens and could buy (and eat) ice cream by the pint, etc., but I still think she gave us a solid grounding. Certainly I know lots of people who are shocked about portion sizes, but I felt like I always knew what I “should” be eating. I’m still a super sugar lover, though!
I think the main thing she could have done differently was do away with the clean plate rule. But I’m sure it’s really annoying when she knew I was ruining my appetite with cookies, and then turning up my nose at the healthy dinner she made! I really don’t envy parents, bottom line 🙂
bethh recently posted..done and done!
I agree with you! We had a clean your plate rule in the house too and that definitely did psychological damage. I never learned to stop eating when I was full. I had to “clean the plate”. I still struggle with that!
I obsessed about the weather for weeks before my wedding. It drizzled all day, fined up an hour before the ceremony and poured in the middle of it and we all had to relocate to the tent. What will be will be, just try to enjoy every moment. I’ll be thinking of you and hoping it all goes wel!
Oh no!!! Glad you still enjoyed the wedding. Yeah. I’m sure once the day is here those little details won’t matter much!