Help Your Child Maintain a Healthy Weight

According to the Centers for Disease Control and Prevention (CDC), childhood obesity is a serious problem in the U.S. Among children aged 2 to 19, obesity affects about 13.7 million children (18.5%).

Life can be difficult for children with obesity.

• They can be bullied and teased more.
• They are more likely to suffer from social isolation, depression and lower self-esteem, which can all last into adulthood.
• They are at higher risk for chronic health problems like asthma, sleep apnea, bone and joint problems, and type 2 diabetes.
• They have more risk factors for heart disease, including high blood pressure and high cholesterol.
• They are more likely to have obesity as adults.

The goal for children who are overweight is to reduce the rate of weight gain while allowing normal growth and development. Children should NOT be placed on a weight reduction diet without consulting a health care provider.

Encourage healthy eating habits

To help your children and family develop healthy eating habits:

• Provide plenty of vegetables, fruits, and whole-grain products.
• Include low-fat or non-fat milk or dairy products.
• Choose lean meats, poultry, fish, lentils, and beans for protein.
• Serve reasonably sized portions.
• Encourage your family to drink lots of water.
• Limit sugar-sweetened beverages.
• Limit consumption of sugar and saturated fat.

Help kids stay active

Children should participate in at least 60 minutes of moderate-intensity physical activity most days of the week, preferably daily. Children imitate adults, so start adding physical activity to your own routine and encourage your child to join you. Moderate-intensity activity includes:

• Brisk walking
• Playing tag
• Jumping rope
• Playing soccer
• Swimming
• Dancing

Reduce sedentary time

Although quiet time for reading and homework is fine, limit the time your children watch TV, play video games, or surf the web to no more than 2 hours per day.

Remember that small changes every day can lead to a recipe for success! For more information, talk to your child’s Mercyhealth pediatrician.