Tips to Prevent Childhood Obesity and Encourage Healthier Habits in Children
Since 1980, childhood obesity rates have more than doubled and now 1 in 3 children in the United States are overweight or obese according to healthfinder.gov. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease. While there is no single or simple solution, it is very important for all of us to learn and implement various ways to prevent this serious health concern.
Childhood obesity is a major public health problem. Children who have obesity are more likely to have obesity as adults. This can lead to lifelong physical and mental health problems. Children who have obesity also face more bullying and stigma. Influenced by many factors, obesity in children can be caused by spending too much time in sedentary activities, lack of sleep, lack of adequate physical activity and easy access to inexpensive, high calorie snacks and beverages. Fortunately, whether you’re a parent or not, we can all take part in the effort to encourage children to be physically more active and eat a healthy diet.
Here are some ways to help:
- Make sure children get adequate sleep. Lack of sleep can lead to lack of energy, less desire for physical activity, and poor nutrition choices. Following a set bedtime routine can eliminate lack of sleep. Talk to your child’s pediatrician to learn how much sleep your child should get every night for their age.
- Today’s children are spending an average of seven hours a day on entertainment media, including televisions, computers, phones and other electronic devices. Multiple studies have found a positive relationship between excessive media use and obesity in children. Children who reduce television time can also reduce their body mass index (BMI) so monitoring screen time plays an essential role in helping kids build healthier lives. The American Academy of Pediatrics recommends no more than two hours a day of screen time, however building a plan to reduce screen time that works best for your specific family needs is most important to help prevent obesity.
- Help children get the recommended amount of physical activity each day by encouraging them to participate in activities that are age-appropriate and enjoyable. There are a variety of age appropriate aerobic, muscle and bone-strengthening activities that kids can do. Take
advantage of afterschool programs, community resources, and more to provide ample opportunity to keep your kids active, moving, and healthy.
One of the most important things to remember as a parent and member of your community is to lead by example. If children constantly see you in front of your phone or TV, eating unhealthy foods, and staying inactive then they’re more likely to follow suit. Parents are often the most important role models for children. When you choose to eat right, limit screen time and be physically active, your child will be more likely to make those choices, too. Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.
When you take control of your health and wellness, you encourage your children to do the same and promote longer, healthier lives for you and your family!
Right Nutrition Works is dedicated to helping people create healthier lifestyle by offering evidence based personalized nutrition counseling and teach people how to make healthy food choices.
Prajakta Apte RDN at Right Nutrition Works treats each one of her clients exclusively, providing nutrition and health roadmaps based on their needs and goals, not just broad recommendations.
Prajakta helps people with diabetes, weight loss, high blood pressure, food intolerances and various GI disorders such as abdominal bloating, chronic constipation, IBS and ulcerative colitis.
By Prajakta Apte, RDN
rightnutritionworks@gmail.com