Obesity was rated by adults as the leading health problem facing kids, according to the 2010 edition of the C.S. Mott Children's Hospital's National Poll on Children's Health. The well being of children is impacted by a variety of social and environmental factors, yet one approach to the prevention of childhood obesity remains the same -- the adoption of healthy eating and physical activity behaviors in the home.
Keeping Kids Healthy
According to the American Heart Association, overweight children have a 70 percent to 80 percent chance of staying overweight their entire lives. Overweight and obesity can lead to the development of heart disease and diabetes, and can present obstacles to the healthy development of body-image and self-confidence in children and adolescents. A diet that is rich in nutrients such as iron and calcium but also low in fat, sodium and sugar can set a child on a positive growth track both mentally and physically. An active child is more likely a healthy child. According to the U.S. Department of Health and Human Services, children who are physically active have higher fitness levels, strong muscles, and lower amounts of body fat.
Nutrition
There are many resources available to parents that promote nutrition for children. MyPyramid for Preschoolers and MyPyramid for Kids from the U.S. Department of Agriculture provide interactive tools for calculating age and gender-specific calorie needs. There are also tips for increasing variety in the diet, keeping food safe, and managing picky eaters. The picky eater can be a challenge for any parent -- especially one who is trying to change the family diet. It can take many times before a child will try a new food, so don't be discouraged if the first, second or third times of serving cauliflower don't work. Try serving new foods at the beginning of a meal before a child gets too full. Involving children in food preparation can often make a child be more inclined to at least try a new food.
Physical Activity
Children need at least 60 minutes of activity each day. This includes aerobic exercise such as running, jumping and dancing and muscle-building activities such as climbing, tug of war, and lifting weights. For weight loss, the amount of time can increase to 90 minutes a day. The activity can be spread out throughout the day. Physical activity can benefit the mind as well as the body by reducing feelings of stress, depression or anxiety.
Small Changes Bring Big Rewards
Busy schedules and a stressful lifestyle can make it challenging to eat healthy foods and increase fitness. By incorporating small changes into the family lifestyle, everyone can get healthy together. Examples of small changes include switching to low-fat milk, engaging in active play together 30 minutes a day, trying one new fruit or vegetable each week, trying lean meats and fish in meals, and taking the stairs whenever possible. The SmallSteps.Gov Web site has over 100 ideas for making small changes to promote nutrition and physical activity.
Be a Role Model
Parents and caregivers need to set the example at home and empower children to make healthy choices. Support efforts in local schools and community organizations to make sure that healthy foods and drinks are available to children and active play happens whenever possible. Keep children informed of these efforts so they can advocate too. Healthy children are more likely to grow up to be healthy adults; they just need a roadmap to guide them along the way.
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