Childhood obesity is a growing problem in the United States. According to the Centers for Disease Control and Prevention (CDC), 1 in 5 U.S. children are obese and, as a result, at risk for many health problems that can continue into adulthood. Fortunately, parents can help reverse the trend of high childhood obesity rates by dedicating themselves and their families to healthy lifestyles.
The Root Causes of Childhood Obesity
Poor eating habits and lack of physical activity play a significant role in a child’s weight, but the root causes of obesity in children extend beyond diet and exercise. Genetics and poor sleep can also contribute, as can socioeconomic factors, such as lack of access to healthy food and unsafe environments in which to exercise. Stress and certain conditions also increase the likelihood of children becoming overweight or obese.
As these factors cause a child to become overweight or obese, they also contribute to the many complications of childhood obesity, including:
- Bone and joint problems
- High blood pressure
- High cholesterol
- Irregular menstrual cycles and fertility issues in adulthood
- Liver and gallbladder disease
- Obstructive sleep apnea
- Shortness of breath
- Type 2 diabetes
Children who are obese are also more likely to develop mental health issues, such as depression and substance abuse, according to the National Heart, Lung, and Blood Institute.
Healthy Eating: The First Step to Preventing Childhood Obesity
Preventing childhood obesity starts in the kitchen and requires the entire family’s commitment to a healthier diet. Children learn by example—if you eat a balanced diet focused on fruits, vegetables and other healthy options, your child will, too.
To help your child eat healthfully, fill your kitchen with healthy foods. A healthy diet includes:
- Lean sources of protein, such as chicken, turkey, fish, eggs and nuts
- Nonfat or low-fat dairy
- Plenty of fruits and vegetables
- Whole grains
- Very few processed or fast foods, which can be high in added sugar, saturated and trans fats, and excessive sodium
Keep healthy snack foods on hand as well. Some ideas include low-fat yogurt, peanut butter and celery, apples, mandarin oranges, and bananas.
Try to have a family dinner every night and include your child in the cooking. You can entice your kids into eating at the family meal by letting them invite a friend to make it a special occasion.
When you go to the grocery store, let your child tag along so you can help teach them how to pick healthy foods when shopping.
Get To Bed On Time
Sleep plays an important role in weight management and overall health. How much sleep your child needs depends on their age. To determine how much sleep your child needs per day, follow these recommendations from the CDC:
- Ages 0–3 months: 14–17 hours
- Ages 4–12 months: 12–16 hours
- Ages 1–2 years: 11–14 hours
- Ages 3–5 years: 10–13 hours
- Ages 6–12 years: 9–12 hours
- Ages 13–18 years: 8–10 hours
If your child isn’t getting enough sleep, try encouraging better sleep habits. Set a consistent sleep routine with a regular wind-down time and bedtime. Follow this routine even on the weekends. During the wind-down, turn off all screens, such as computers, TV screens, video games and other bright lights. Have your child take a bath if needed, then put on their pajamas and brush their teeth. Before lights out, your child can draw, read a book or do other quiet, calming activities.
You can also help your child sleep better with a positive sleep environment. Set the thermostat to a slightly cooler temperature and use dark curtains to block out light, but dim nightlights can always be used for comfort. Use a fan or a white noise machine to block out sound and make the bedroom a no-screen zone, especially at night. To help associate the bed with sleep, don’t allow your child to be on the bed during the day unless they’re napping.
If your child is still tired throughout the day, you may want to see if your child has a sleep disorder, such as obstructive sleep apnea.
Physical Activity Recommendations
The American Academy of Pediatrics recommends children 6 years old and older get at least 60 minutes of physical activity every day. Your children can break those 60 minutes up throughout the day, if necessary.
For example, instead of watching TV after dinner, you could take your child on a 20-minute walk and that could be added to the 20 minutes at recess, a 10-minute junior yoga session when they get home from school, and then another 10 minutes of outdoor play. It doesn’t matter how your child breaks up their 60 minutes of physical activity just as long as they’re finding ways to be physically active.
Some ideas for physical activity for your child include:
- Basketball
- Bicycle riding
- Dancing
- Jumping rope
- Martial arts
- Rollerblading
- Skateboarding
- Soccer
- Swimming
Physical activity does more for your child than just help them maintain a healthy weight. Exercise also helps to relieve stress and improve their mood and sleep. It can make their bones and muscles strong and build their endurance. School sports or other classes like dance and gymnastics can help your child make friends and have fun.
If your child finds working out, such as taking walks, to be a chore, make it fun and encourage active play. This could be anything from playing on the playground to jumping rope to playing tag or tug-of-war.
More to Read
- Diabetes in Children: What Parents Should Know
- Help Your Child Deal with Bullying
- Parenting and Mental Health: Building Your Toolkit
- Healthy Sleep Habits Mean a Happy Child
Medically reviewed by Rebecca Carter, MD.
