Ways to Help Prevent Childhood Obesity

For most children, overweight is the result of unhealthy eating patterns and too

little physical activity. Since these habits are established in early childhood, efforts

to prevent obesity should begin early.

Weight loss is not a good approach for most young children, since their bodies are growing and developing. Overweight children should not be put on a diet unless a physician supervises one for medical reasons. A restrictive diet may not supply the energy and nutrients needed for normal growth and development. For most very young children, the focus should be to maintain current weight, while the child grows normally in height.

Parents can help prevent childhood obesity by providing healthy meals and

snacks, daily physical activity, and nutrition education. Healthy meals and snacks

provide nutrition for growing bodies while modeling healthy eating behavior and

attitudes. Increased physical activity reduces health risks and helps weight

management. Nutrition education helps young children develop an awareness of

good nutrition and healthy eating habits for a lifetime.

Balance is the key in helping your child maintain a healthy weight. Balance the

calories your child eats and drinks with the calories used through physical activity

and normal growth. Overweight children should reduce the rate of weight gain

while allowing normal growth and development. Don’t put your child on a weight-

reduction diet without talking to your health care provider.

If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children's feelings about themselves often are based on their parents' feelings about them, and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.

It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family's physical activity and eating habits. By involving the entire family, everyone is taught healthful habits and the overweight child does not feel singled out.

What, then, can we do?

Set a Good Example

The first step in preventing childhood obesity is for parents to make healthy lifestyle choices themselves. Obesity increases the risk for serious medical problems and healthy decisions can help your family reduce these risks.

Schedule Regular Wellness Exams for Your Child

At these checkups, your pediatrician will perform a complete physical examination, answer questions and address concerns about your child's development, administer immunizations, and monitor your child’s growth such as height, weight, and body mass index to make sure it is within a healthy range.

Help Your Child Develop Healthy Eating Habits

Adequate nutrition provided by a balanced diet is essential to help children grow and develop properly. Encourage your child to eat a variety of fruits, vegetables,

whole-grains, lean sources of protein, and low-fat or nonfat dairy products. Limit foods that are high in fat, calories, and sugar. Portion control also is important to help prevent obesity.

Encourage Your Child to be Physically Active Every Day

It's recommended that children get at least one hour of activity each day. Good choices include simply playing outside, bicycling or hiking with the whole family, chores like washing the car or dishes, and organized activities like dance class, martial arts, and youth sports teams.

Limit Your Child's "Screen" Time

Most experts agree that children spend too much time in front of a screen such as the television, computer, or video game system. It's generally recommended that children should spend less than 1 hour per day on these activities and those children under two years of age should not watch television.

The vast majority of overweight kids ultimately become overweight or obese

adults. This may never be eradicated, but we can certainly make an effort to help

control this current epidemic using some of the ways recommended above.