Help Your Child Maintain a Healthy Weight

According to the Centers for Disease Control and Prevention, about 1 in 3 school-aged children (6 – 19) are overweight or obese in the U.S. Being overweight as a kid increases the risk of being overweight or obese as an adolescent and young adult.

The dietary and physical activity behaviors of children are influenced by many sectors of society, including families, communities, schools, child care settings, medical care providers, faith-based institutions, the media, and the food and beverage industries and entertainment industries.[1]

Regarding the food and beverage industries’ influence on childhood obesity, here are some interesting statistics involving McDonald’s:

• Although it is a growing problem globally, obesity from McDonald’s is primarily an American problem. 25% of Americans will visit a fast food restaurant today.
• French fries are the most commonly eaten vegetable.
• McDonald’s distributes more toys per year than Toys-R-Us, enticing children to come order happy meals that have a week’s worth of salt in them.
• According to McDonald’s, “Any processing our foods undergo make them more dangerous than unprocessed foods.”
• McDonald’s operates more than 30,000 restaurants in more than 100 countries on 6 continents. More than 70 million customers are served daily.
• Most children can recognize McDonald’s branding before they can even speak.

While children receive guidance on eating healthy and being physically active in school and from the pediatrician, parents are often the most important role models for children. When you choose to eat right and be physically active, your child will be more likely to make those same choices.

At home, parents should:

• Encourage eating healthy
• Encourage family fitness
• Limit screen time
• Enforce at least 8 hours or more of sleep

Physical Activity 

Children should get at least 60 minutes (1 hour) of physical activity per day. This does have to be all at once – it can be shorter activities, such as tag or dancing. Make sure your child is doing different types of physical activities, including aerobic activities, such as running or jumping rope and muscle-strengthening activities, such as climbing trees or playground equipment.

You can make getting active a family affair by:

• Letting children choose family activities.
• Walking the dog and biking to the park.
• Planning your next outdoor family activity.
• Posting a family activity calendar on the refrigerator.

Eating Healthy

Parents should buy more fruits, vegetables and whole grain foods for the home. If you are introducing the healthy eating concept to your child, here are some tips:

• Make a shopping list with healthy foods.
• Let your child pick out the healthy foods to try.
• Develop healthy eating habits, such as allowing them to stop eating when they are full.
• Get them involved with preparing healthy meals at home.
• Substitute soda or sugary juices with water or low-fat milk.

Plan healthy meals and enjoy them as a family by sitting at the table and eating together.
Studies have shown that when families eat together, children eat more vegetables and fruits and less junk food.

Pack healthy snacks for your child, such as canned fruit in 100% juice or “ants on a log” (celery with peanut butter and raisins) for when they go to school or a child care center.

In conclusion, encouraging healthy eating and physical activity will keep your child happy and balanced and avoid some problems that come with being overweight, such as Type 2 diabetes, low self-esteem and bullying. Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.