If you’ve kept even a casual eye on health news in recent years, it should come as no surprise that childhood obesity is becoming an increasing concern for both parents and health experts. According to the Centers for Disease Control and Prevention (CDC), nearly one in five American children is obese, totaling close to 15 million. Over the past 30 years, this percentage has nearly tripled, significantly increasing the risk of diabetes, heart disease and other serious health issues as these children grow older.
What You Can Do
Parents naturally worry about their children’s health and happiness but addressing weight concerns can be tricky. Luckily, there are positive strategies you can implement to help your child maintain a healthy weight.
- Keep the focus on good health. If you need to make changes to your family’s diet and lifestyle to help with childhood obesity, the best way to keep it positive is to focus on the health benefits, such as feeling better or having more self-esteem. Using guilt or body-shaming to promote weight loss is never the way to go.
- Make it a whole-family affair. According to a 2023 study published in the journal Frontiers in Nutrition, parents who are active and eat healthy are much more likely to have children who do the same. So, if you begin adopting healthier meals and more exercise, do it as a family.
- Keep portions in check. A major factor in American obesity is the increase in portion sizes. In reality, a serving of carbohydrates equals a slice of bread, a small apple or orange, half of a large potato or a half a cup of pasta. At home, serve smaller portions, and when dining out, consider splitting meals or using to-go boxes. It’s also important to practice mindful eating to avoid unnecessary second servings. Wait 10-15 minutes to see if your child is still hungry before considering an additional serving.
- Set screen limits. Screens aren’t the cause of all our modern problems, but they’re certainly not helping with childhood obesity. By limiting screen time to an hour or two a day and encouraging outdoor play, you can help your kids stay active.
- Encourage physical activity. Our bodies need daily movement. Many forms of movement such as sports, dancing or playing outside can help your child achieve the recommended 60 minutes of daily physical activity. Check with your child’s school for sports or dance programs and explore community centers for additional opportunities like seasonal camps.
- Practice healthy sleeping habits. Insufficient sleep is a well-documented contributor to obesity, but sleeping too much can also affect your child’s health. Prioritizing healthy sleep habits can also help support physical, emotional, and cognitive well-being. Although every body is different, there’s a guide for the recommended amount of sleep by age to help promote optimal health.
- Cut back on processed foods and sugar. In addition to oversized portions, processed foods and excessive sugar also are large contributors to childhood obesity. Both processed and overly sugary foods offer very little nutrition value and should be enjoyed occasionally. Preparing your kid’s lunch and snacks at home can allow for healthier options than school lunches like string cheese, yogurt, peanut butter, or fruit. Swapping sugary drinks for water, can also go a long way in fostering healthy habits.
These suggestions are just the beginning. Childhood obesity can be complex but with a collaborative effort between the children, parents and healthcare providers, children can develop healthy habits and a lifelong culture of wellness. Looking for additional tips and recipes to get started? Our nutrition experts, Food for Salud, have resources for families to help promote healthy lifestyles and wellness. Visit: nicklauschildrens.org/patient-resources/community-outreach/food-for-salud or check out our YouTube channel.