Did you know that approximately 41% of children and adolescents in the United States are overweight or obese? Children who are obese are more likely to have health risks related to high blood pressure, high cholesterol, impaired glucose tolerance, cardiovascular disease, and type 2 diabetes. The good news is that by taking steps at home within your own family, you can help to fight back against childhood obesity. Here are some tips for you and your family!
Encourage a Balanced Diet
No matter how old your child is, it is a good idea to encourage a balanced diet. There are various ways you can promote this. Here are some helpful methods.
- Eat Meals as a Family: Not only are family meals comforting. They are also great for maintaining consistency and regularity in your children’s diets. Kids who grow up eating family meals tend to eat more fruit, vegetables, and gains.
- Stock Up on Healthy Foods: Having various health food options available at home can help your children make better snack choices. Include fresh fruits, veggies, yogurt, protein sources, and other healthy options that taste good. Stay away from fried and overly processed foods.
- Give Your Child Control: You don’t want to introduce negative emotions surrounding food. This can lead to long-lasting consequences. Let your child decide if they are hungry and when they are full. Don’t force your child to clean their plate and don’t use food as a reward.
- Child Involvement: By involving your children with the decision-making and preparation process, you can introduce life-long healthy eating habits.
Teach Your Children Portion Control
Using visual aids, like measuring cups and food models, you can better teach your child what an appropriate serving size is. For example, a serving size of meat of about the size of a deck of cards. There are also plates available to better help your child dish up their food into appropriate portion sizes. Remember to encourage mindful eating and help them be aware of hunger and fullness cues.
Emphasize the Importance of Staying Active
Regularly staying active plays a huge role in building strong bones and muscles, maintaining a healthy weight, and reducing risk for chronic disease. There are also social benefits of exercising. Whether your child is playing outside with friends or family or part of a sports team in your community, they can build skills surrounding teamwork, communication, and cooperation.
If you have concerns regarding your child’s weight, don’t hesitate to bring them up with their pediatrician. This way, you can work together to fight back against childhood obesity and encourage a healthy lifestyle.
About the Author
Dr. Aaron Weiss earned his medical degree from the University of Miami’s Miller School of Medicine. Afterward, he completed a pediatric residency and neonatology fellowship at the Ann & Robert H. Lurie Children’s Hospital of Chicago. For more information or to schedule an appointment for your child in Orlando, visit his website or call (407) 584-7330.