There’s an epidemic that’s been spreading rapidly over the past few years. I’m not talking about measles or chicken pox or the flu. It’s childhood obesity and it seems to be sneaking up on parents and Pediatricians. I have conversations with patients and their families daily about obesity and it’s effects. In our country in general, I’ve watched lifestyles change so much over the past few years – not in a good way. As parents, we have to make a conscious effort to do more to prevent childhood obesity.
When I was a kid, we played outside. I mean played and played and played. Sure, we played our Atari, Nintendo, and Genesis. We watched TV. But for most of our free time, we were outside playing. My favorite thing to do was to ride my bike to a church near our house, taking advantage of the huge, open parking lot. My brothers and I did tricks, and just rode our bikes for hours – up and down the hills and turns. So many kids I treat just don’t do this nowadays.
To add to this, my dad was the chef of our house, and made sure we had dinner cooked most nights. We had balanced meals most of the time, and didn’t eat out much. Sure, we had some unhealthy snacks, but for the most part, our diet was a good one.
Times have changed
Now, I know that times are different now than they were 30 years ago. I know there are safety concerns with our kids playing outside. I know that parents are overall busier as well. Honestly, I’m guilty of not letting my kids go outside as much as they want to or should. I don’t always have the time to go out with them to make sure they’re safe. When we eat at home, we have balanced meals. But, when we’re busy shuffling the kids around to all their activities, the meals can end up not being so great.
(If you’re a busy mom looking for more simple ways to spend time with your family, grab my printable nourishment planner here. In it, you’ll find 60 ways to nurture your marriage, your kids, and yourself.)
What are the facts?
Over the past 40 years, the rate of childhood obesity has TRIPLED. One in every 5 school-aged children is concerned obese. Children should have their Body Mass Index (BMI) calculated at least once a year to see where they fall. The BMI compares your child’s height to their weight. It’s elevated if their weight is “too much” for their height. As parents, we’re used to asking where our child plots on the growth chart for their height and weight. But, it’s important to also know where their BMI falls. If their BMI is greater than the 85th percentile (higher then 85% of children their age), then they are considered “overweight”. If their BMI is greater then the 95th percentile (higher than 95% of children their age), then they are considered “obese”.
What causes childhood obesity?
Of course, there are a lot of things that play a role when it comes to childhood obesity. Genetics plays a huge role, and it’s one of those things that we can’t control. I’ve seen some children that live impeccably healthy, active lifestyles, but have to fight extra-hard to keep their weight under control. On the other hand, I’ve seen children who eat whatever they want and aren’t active at all, yet have a hard time putting on weight. Neither is fair, and much of it has to do with genetics.
The way your child’s body uses the food they take in also plays a role. A lot of people talk about having “fast metabolism” or “slow metabolism”. It really is a thing. The slower the metabolism, the easier it is for the weight to increase.
Other things that contribute to childhood obesity – things that we can control – are lifestyle factors. The top two contributors are an unhealthy diet and a sedentary lifestyle. Social factors also play a role. Children who live in neighborhoods without access to healthy foods or where it’s unsafe to be active outside, are more likely to be obese.
Why is this so important?
Kids who suffer with obesity are at a higher risk of other problems, such as asthma, sleep apnea, and problems with their bones and joints from the extra weight. We’ve also seen an increase in “adult” diseases in obese children. Things like Type 2 Diabetes, high blood pressure, heart disease, and high cholesterol. Kids shouldn’t have to suffer with these diseases, but many are, as a direct result of their increased weight.
Besides the effects on their physical health, obesity can also have social consequences. Unfortunately, kids can be mean, and a lot of kids are bullied because of their weight. These kids can develop issues with their self-esteem, and subsequent anxiety and depression because of this.
What can we do about childhood obesity?
Aim for a balanced diet
In my opinion, the first thing to start with when it comes to preventing childhood obesity is your child’s diet. A diet rich in fruits, vegetables and whole grains, limiting sugars, salt, and fats, should be the ultimate goal. Focus on foods that provide the nutrition they need, but aren’t too rich in calories. If you can’t get your child to eat a fruit or veggie, try mixing them into smoothies. A lot of times, they’re more willing to “drink” the fruit or veggie than to actually eat it.
Of course, kids are kids, so it’s hard to get rid of all “unhealthy” foods from their diet. But, I recommend limiting these things so that they’re occasional special “treats” instead of a part of your child’s everyday diet. Find healthy alternatives to their everyday snacks.
If you’re struggling to come up with healthy meals for your kids, grab this Sample Meal Plan, with food suggestions in each category for your kids.
Limit sugary drinks
Water and low-fat/fat-free milk should be your child’s drink staples throughout the day. I’d much rather kids eat actual fruits than to drink sugary fruit juices. Sodas (if you must!) should just be a special treat, not an everyday offering.
Watch portion sizes
If your child wants “seconds” after they’ve finished their meal, offer more of the healthy portions of their meal – like the fruits and veggies.
Cook at home
This allows you to have more control over what goes into your child’s meals. Making an effort to focus on meal planning at home can help to reduce unhealthy fast-food runs. If you have to eat on the go, opt for healthier alternatives, like subs or salads. Visit ChooseMyPlate.gov for helpful tips on balanced meals for your family.
Don’t skip well visits
Keep your child’s well checks up to date. Your child’s weight and height will be checked at every well visit, and their BMI will be calculated if they’re 2 and older. This is the best way to keep track of your child’s weight status and overall health, and to know if you need to make any changes.
Eat as a family
Sitting down and eating meals as a family has also been shown to prevent childhood obesity. There’s something about sitting down, talking, and taking your time with a meal. It makes a difference, rather than eating quickly and on the go.
Limit “screen time”
This includes the TV, computer, smart phone, tablet, etc. Limit to no more than 2 hours a day. If your child is less than 2 years old, the American Academy of Pediatrics actually recommends no screen time at all. Focus on physical activity and family time instead.
Get your kids outside!
Kids get so much benefit from being outside. It can reduce stress, help them to burn off extra energy, and works wonders for their weight. At least 30-60 minutes of physical activity is recommended daily. I mean activity that really gets their heart beating and gets them sweating – swimming, riding their bike, walking, running, playing tag. Your child doesn’t have to be in an organized sport. Of course, inside activities, such as dance, count too. The goal is to balance your child’s calorie intake from foods with what they’re burning off through physical activity. If they’re taking in more than they’re burning off, then that’s what leads to weight gain.
Don’t get me wrong, I still want your child to grow and develop normally. A certain amount of weight gain is expected as they grow. I don’t want any child to starve! But, it’s important to have a discussion with your Pediatrician to come up with a plan specific for your child. I’m not always worried about the number on the scale. I just want your kids (and mine!) to live healthy, balanced lifestyles.
(Grab these printable Love Notes For Kids to keep your kids motivated, and to show them some love on a regular basis!)
Make It A Family Affair
It’s so important for us as parents to set a great example for our kids. If we want them to grow up healthy and to change any unhealthy behaviors, it’s important for us to show them how. We shouldn’t be of the mindset “Do as I say, not as I do”. It’s easier for anyone, especially our kids, to make a change if they know that they aren’t alone. So, make it a family affair. Get everyone on the same page. Don’t isolate any one person in the home. Let’s all get and stay healthy, and prevent childhood obesity together!
If you’re looking for food or meal suggestions for your toddler and older kids, grab my Sample Meal Plan below. It includes a list of suggested foods for each of the food groups, and a sample meal plan to get your started. You’ll also get access to my Resource Library with tons of helpful printables and checklists, plus my weekly newsletter to help you balance your many roles. Check it out!
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