Simple Steps to Prevent Childhood Obesity
Childhood obesity has become a serious concern. That’s because it’s now affecting about one in five American children, according to a report by the Centers for Disease Control (CDC).
This issue goes beyond just weight. Research indicates that children with obesity face higher risks of various health problems, including asthma, sleep apnea, and even type 2 diabetes. The good news is that families can play a crucial role in preventing obesity and fostering healthy habits that last a lifetime.
Nourishing bodies and minds
One of the most effective ways to combat childhood obesity is by modeling healthy eating patterns. Parents and caregivers can lead by example, offering a variety of fresh fruits and vegetables throughout the day. In some areas of the country, frozen and canned options may be more budget-friendly but equally nutritious. The report points out that it’s also important to help kids “rethink their drink” by swapping sugary beverages for water, 100% juice, or plain low-fat milk.
Get moving together
Physical activity is another key component in maintaining a healthy weight. The CDC recommends that children aged 6 to 17 need at least 60 minutes of physical activity every day. Make it a family affair by going for walks, riding bikes, or even turning household chores into fun, active games. Not only does this help with weight management, but it also strengthens muscles and bones, and improves cardiovascular fitness.
The power of sleep
The CDC’s research has found that sleep plays a significant role in preventing obesity. Children who don’t get enough sleep are at risk for unhealthy weight gain. Establish consistent sleep routines, ensuring that preschoolers get 10 to 13 hours of sleep per day and older children and teens get around 8 to 10 hours of sleep per day.
Quality family time over screen time
The increasing hours young people spend using social media, playing online games, and texting friends makes monitoring and limiting screen time a key factor in maintaining good health. Excessive screen time can lead to poor sleep, weight gain, and even mental health issues. Try replacing screen time with family activities and consider creating a family media plan to manage device usage.
Supporting healthy habits outside the home
For families with young children in early care and education (ECE) settings, it’s important to choose programs that support healthy habits. Look for ECEs that promote healthful eating, physical activity, and limited screen time.
Seeking professional help
If you’re concerned about your child’s weight, don’t hesitate to consult their healthcare provider. They can assess any health risks and potentially refer you to what’s called a family healthy weight program (FHWP), for comprehensive support.
Understand that preventing childhood obesity is a team effort. By implementing these simple yet effective strategies, families can create a more healthful environment for their children to thrive. This also may reduce the risks of diseases related to obesity. It’s never too late to start nurturing good habits to keep children healthy.
Source: “Preventing Childhood Obesity: 6 Things Families Can Do” by Centers for Disease Control. Jan. 26, 2024. https://www.cdc.gov/obesity/family-action/index.html