Childhood obesity is a major risk factor for long-term health problems, including heart disease, diabetes, and fatty liver disease. It can also inhibit children’s activity levels during a time when regular exercise is vital to growing strong bones. Children who are obese may also experience low self-esteem and depression.
Nearly 20 percent of U.S. children are obese, with the highest rates among 12- to 19-year-olds. Obesity is defined as having a body-mass index (BMI) 95% higher than other kids of the same age and sex. Children in lower-income or minority households are more likely to be overweight or obese.
The good news is that childhood obesity may be prevented through a combination of an active lifestyle, good nutrition, and environmental changes. A holistic approach to your child’s wellness, both physical and emotional, can help them build healthy habits as they head toward adulthood.
Here are some strategies to prevent childhood obesity:
Promote healthy eating habits
Children typically have higher metabolisms than adults. However, even high-energy kids may not burn enough calories to offset sugary, processed foods.
Food manufacturers know that children crave high-sugar, high-fat snacks, and they heavily market cookies, snack cakes, chicken nuggets, chips, and other unhealthy foods.
Growing kids do need a steady supply of carbohydrates! But fast food and processed foods are often high in sugar and sodium yet low in nutrients. Just one kid’s meal can have 1,500 milligrams of sodium, which exceeds the maximum recommended daily intake for kids aged 8 and under.
Also, snack foods usually contain refined grains and sugars that quickly convert to glucose in the bloodstream. Imbalanced blood sugar is a major risk factor for type 2 diabetes.
Parents and caregivers can help children develop healthy eating habits by providing a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein. These foods are chock-full of the vitamins and minerals that kids need for their development. They also take longer to digest, providing a steady supply of energy. (Bonus: they’re less likely to cause the dreaded sugar high and subsequent crash!)
And of course, limiting children’s consumption of sugary drinks, fast food, and high-fat or salty snacks can also help prevent obesity.
Encourage physical activity
In general, our society has become more sedentary, and this contributes to a calorie surplus. We eat more calories than we expend. As our metabolic rate drops, our calorie surplus increases proportionately. It doesn’t matter if the calories come from carbs or fat.
That’s not to say that nutritious, balanced diets aren’t important. But even if your child is eating plenty of veggies and whole foods, they still need to exercise. Encouraging children to engage in regular physical activity is important for preventing obesity.
Regular physical activity promotes strong bones, good coordination, and self-confidence. The CDC recommends that children aged 6-17 engage in 60 minutes of moderate- to vigorous physical activity every day. At least 3 days a week, most of those 60 minutes should be spent on aerobic exercise. Options include:
- jumping rope
- basketball
- soccer
- dance
Kids should also do muscle- and bone-strengthening exercises 3 days a week, such as:
- riding bikes
- gymnastics or tumbling
- martial arts
- climbing rope
Limit screen time: Excessive screen time, including watching TV and playing video games, can lead to a sedentary lifestyle and contribute to obesity. Limiting screen time to two hours or less per day can help encourage more physical activity.
Establish good sleep hygiene
A lack of sleep has been linked to obesity in both children and adults. Thus, ensuring that children adequate sleep can help prevent obesity, whether as kids or adults. Plus, good sleep supports cognitive development during the time when our brains are most actively growing.
Being overweight can also lead to obstructive sleep apnea which decreases sleep quality. This becomes a vicious cycle of weight gain and poor sleep.
To promote overall wellness, establish a regular bedtime routine with good sleep hygiene. This means limiting screen time, dimming lights, and encouraging relaxing activities before bed.
Cultivate a health-conscious home environment
When home life emphasizes nutritious diets and regular physical activity, kids are more likely to embrace these habits. To prevent childhood obesity, stock the pantry with healthy foods and provide opportunities for physical activity. This may include limiting access to sugary drinks and snacks, as well as video games or other sedentary hobbies.
Parents and caregivers play a critical role in preventing childhood obesity, but involving the whole family in healthy lifestyle habits can make it easier to maintain those habits in the long run. Try cooking healthy meals and engaging in physical activities as a family. These are also excellent bonding and learning opportunities for your kids.
Healthy habits now help prevent long-term health problems
As children are growing and changing so drastically, it’s crucial to prevent obesity and its related conditions. By encouraging a healthy lifestyle, you promote their overall wellness and development.
The Marion County Hospital District invests in a variety of community organizations and programs to support children’s health. Learn more about our support for youth fitness and nutrition in schools.