Affinity Health, a leading provider of high-quality health coverage, offers practical tips for preventing childhood obesity.
“The World Health Organization (WHO) reports childhood obesity has risen dramatically in recent decades. This increase has led to more health problems like diabetes, heart disease, and psychological issues,” says Murray Hewlett, CEO of Affinity Health.”
“As a parent, there are many steps you can take to help prevent obesity in your children and promote a healthy lifestyle.”
What is Childhood Obesity?
Childhood obesity is when a child is significantly overweight, depending on age and height. It’s usually measured using the Body Mass Index (BMI).
BMI calculates a number based on the child’s weight and height and then compares it to age and sex-specific percentiles. If a child’s BMI falls above the 95th percentile, they are considered obese.
Causes of Childhood Obesity
There are various causes of childhood obesity, including:
Poor Dietary Habits: Consuming high-calorie, low-nutrient foods and beverages.
Lack of Physical Activity: Sedentary lifestyles with minimal exercise.
Genetics: A family history of obesity can increase the risk.
Psychological Factors: Stress, emotional eating, and family dynamics.
Why You Should Avoid Putting Your Child on a Diet and Focus on Healthy Habits Instead
Children are in critical stages of growth and development, and restrictive diets can hinder their nutritional intake. Dieting usually involves cutting out essential food groups or limiting calorie intake, which can lead to nutrient deficiencies.
Dieting can also negatively affect a child’s mental health. Research from the American Academy of Pediatrics (AAP) highlights that dieting in children is associated with an increased risk of eating disorders, including anorexia nervosa, bulimia nervosa, and binge eating disorder. These conditions can have long-lasting impacts on mental and physical health.
Instead of putting children on diets, focus on promoting healthy habits they can maintain throughout their lives.
Tips for Parents to Prevent Childhood Obesity
Encourage Healthy Eating Habits
One of the simplest ways to prevent childhood obesity is to encourage healthy eating habits. Limit your child’s consumption of takeaways and fast food products and offer home-cooked meals instead.
Teaching your child to stop eating when full and not feel obligated to clean their plate is essential to fostering healthy eating habits. Start by encouraging your child to listen to their body’s hunger and fullness cues.
Explain that it’s okay to stop eating when they feel satisfied, even if food is left on their plate. Use smaller portions to avoid overwhelming them with too much food at once.
Make mealtime a relaxed and pressure-free environment, emphasising enjoying the food and recognising natural hunger signals.
Plan Balanced Meals
Planning balanced meals ensures that your child gets the right mix of nutrients. Regular meal and snack times help create a routine and prevent constant snacking throughout the day.
Offer healthy snacks like yoghurt, fruits, veggies with hummus, or whole grain crackers instead of chips, sweets, or cookies, and encourage your child to drink water over fruit juice, energy drinks, or fizzy drinks.
Make Exercise Fun
Encourage outdoor play, such as riding bikes, playing tag, or jumping rope. Enrol your child in sports teams or physical activity classes like swimming, dance, or martial arts. Arrange family activities centred around physical exercise, such as hiking, walking the dog, or playing a game of soccer in the park.
Limit Screen Time
Excessive screen time can contribute to a sedentary lifestyle and obesity. Set limits on your child’s time on electronic devices and promote activities that don’t involve screens, such as reading, drawing, or playing outside.
Lead by Example
Children often mimic their parents’ behaviours. You can encourage your child to adopt similar habits by modelling healthy behaviours.
Involve the Whole Family
Making healthy changes can be more successful when the whole family is involved. Eat meals together to encourage healthy eating habits and strengthen family bonds. Let your child assist in meal preparation and cooking to teach them about healthy food choices.
Open Communication
Be open to discussing your child’s concerns about their weight, body image, or eating habits. Offer encouragement and support to help your child make healthy choices and feel good about their efforts. If you have concerns about your child’s weight, speak to a registered dietician on ways to manage their diet.
Conclusion
A balanced diet, physical activity, being a positive role model, creating a supportive environment, and educating your child about healthy habits can help your child maintain a healthy weight. Remember, the goal is to create a positive and supportive environment where nutritious choices are the norm and everyone in the family can thrive.