Healthy For Life
Start children down a nutritious path at camp
By Megan Ware and David Ettenberg
In looking at the general population, one may presume that one-third of campers and their parents visiting a camp will be overweight. Summer camps then have a real opportunity to set a good example. Camp directors and counselors can leave a lasting impression on kids, overweight or not, and teach them healthy habits they can continue once they leave camp.
Started in 1968, Camp Shane is essentially a traditional camp for boys and girls, teens, and adults emphasizing fun and friendship, with typical camp activities and special events. However, there is also an emphasis on showing kids how to eat healthy and involving them in plenty of physical activity in ways they will enjoy. As a result, campers lose weight in the right way, with amazing results of 15 to 50 pounds. The camp, which has several facilities across the country, is an environment where kids don’t have to feel self-conscious—they are free to join in the fun without being judged and can just be kids. Menus are portion-controlled and approved by a registered dietitian, and nutrition education and cooking classes are offered along with fitness activities and behavior coaching.
How can a “regular camp” implement some of these healthy philosophies?
Nutrition
It’s not necessary to revamp a whole menu to offer healthy choices. Regular camps typically offer a couple of food options, so the trick is to include a healthier choice at each meal and educate campers about those choices. A balance of good fats, complex carbohydrates, and lean proteins at each meal will work. Add a salad bar if the camp doesn’t have one, but leave off the creamy full-fat dressings, croutons, and bacon bits. Offer low-calorie, healthy drinks. There is no reason to offer soda at any camp. Sodas, juices, and even sports drinks are filled with empty calories and loads of sugar. Offer only milk, water, or low- to no-calorie beverages. If the main entrée at dinner is a burger or pizza, make sure to offer nutritious side options, such as fruit, instead of fries.
Offer whole grains, such as brown rice and whole-wheat pasta or whole-grain wraps, several times a week in place of refined grains. Avoid deep-frying as much as possible; if foods like chicken fingers and French fries are being served, make sure they are baked. Consider consulting with a registered dietitian for ideas on how to tweak an existing menu.
Try adding interactive cooking and nutrition classes to camp activities. Everyone loves cooking, especially when they can eat what they’ve made! Follow a comprehensive curriculum that covers such topics as portion control, reading food labels, exercise and metabolism, fad diets, the importance of breakfast, emotional eating, eating right when dining out, and proper hydration.
It is important to teach kids about proper portion size. Typical restaurant portions are excessive, so kids tend to think that is a normal-size meal. Campers can be taught that they may eat virtually anything in moderation. Learning to fuel the body properly is especially important at sports-related camps for kids who want to play at their top potential.
Fitness
Fitness classes should be varied and include high-cardio activities such as Zumba and kickboxing, which can be great non-competitive options for kids who don’t consider themselves athletes. Offer awards for reaching achievements that are not competitive in nature. Start a walking club or a swimming club. Find a 5K in the area, or map out a camp-based 5K, but have kids start at different times so it is not a race.
Strength training for kids 12 years and older is safe and effective. A solid program starts with active games, includes 20 to 25 minutes of weight training, and ends with more fun and games with a focus on motor skills. Incorporate external resistance like bands, dumbbells, and child-size machines with a coach or trainer.
Guidance And Behavioral Counseling
Self-esteem building can be a huge benefit in going to camp. Consider hiring a guidance counselor to run small-group sessions. Everyone can use some self-esteem building, regardless of their weight! Promote an anti-bullying culture, especially at sports or competitive camps. Educate counselors and campers about these issues in order to build a caring, open community. Let campers know that it’s important to notify staff members if they see someone left out, teased, or upset by someone else.
Each week, ask group leaders to complete a form for every camper:
Is this camper happy?
Does this camper participate in activities?
Does this camper have friends?
Is this camper causing any problems?
As the camp director, review this information weekly. Using positive reinforcement, listening (really listening) to each child, building a camper’s sense of self-worth, and dealing effectively with negative behavior by reacting positively allows for building a community in which each camper can be comfortable.
Staffing
Involve staff in a healthy-habits initiative from the beginning. Ask potential members about their current habits and if they are interested in becoming involved in a healthy-living campaign. Encourage staff members who are overweight to participate in activities and cooking classes to set an example for campers. For camps that don’t have the resources to hire professionals for an entire season, have a trainer, behavioral therapist, and dietitian speak to counselors during training week on healthy living and how to deal with an overweight camper who would like help. Create an open and trusting environment among the counselors that will trickle down to the campers.
The USDA Dietary Guidelines for Americans emphasize three major goals:
• Balance calories with physical activity to manage weight.
• Consume more fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood.
• Consume fewer foods with sodium, saturated fats, trans fats, cholesterol, added sugars, and refined grains.
Any attempt to have children to eat healthier and become more active is a benefit to all. At Camp Shane, we also provide education and guidance to parents on what to do when campers return home because weight loss and fitness is a lifetime commitment for the entire family. Inform parents of any health initiatives the camp has planned and get them involved if they come to visit.
Megan Ware is a registered dietitian nutritionist and works as a consultant for Camp Shane and the adult weight loss/fitness program at Shane Diet & Fitness Resorts.
David Ettenberg is the founder of Camp Shane He has 46 years of camping experience and has expanded camp locations in New York, California, Arizona, Texas, and Georgia.