September is Obesity Awareness Month, and it’s the perfect reminder for all of us that obesity prevention begins at a young age. As parents, guardians, and caretakers, you want to ensure your child builds a healthy relationship with food but that requires a certain amount of balance. With a mounting obesity epidemic in the last few decades, here’s how you can protect your child and instill lifelong healthy habits.
Prepare balanced meals
Providing your child with balanced meals is a great way to expose them to new foods. Yes, they may like chicken fingers and mac n’ cheese the most, but you want to encourage them to try a variety of fruits, vegetables, and proteins from an early age.
Aim for the following distribution of foods at each meal (or throughout the day):
- One-third of fruit and vegetables
- One-third of starchy foods (i.e., bread and potatoes)
- One-third of dairy (i.e., milk, cheese, yogurt) and protein (i.e., meat and fish)
Provide reasonable portions
Parents and caregivers often make the mistake of loading up their child’s plate with the same portion sizes that they would give themselves. Yet, the American Academy of Pediatrics explains that this isn’t necessary.
An adult’s plate should be the size of your outstretched hand. A child’s plate should be only half that.
For toddlers aged 1 to 3, every inch of height should equate to around 40 calories of food intake. So, if they’re 32 inches tall, around 1280 calories throughout the day is a good guideline.
Limit sugar
Evidence suggests that diets high in added sugar promote the development of obesity. The primary sources of added sugar include sugary beverages, candy, desserts, and sweet snacks. You can also find smaller amounts of added sugar in dairy desserts, milk products, breakfast cereal, bars, and other items. Limiting the consumption of these items in your family’s diet can help to curb the likelihood of developing obesity.
That said, you don’t need to cut out these foods entirely. You and your child can still consume a sweet treat or beverage on occasion. Just be sure to do so within moderation.
Encourage eating when hungry
Sometimes we eat when we’re not hungry. We do this because we’re bored, or we’re supposed to. If it’s breakfast, lunch, or dinner time, we consume food because it’s “time.” We tell our bodies it’s right even if our bodies haven’t signaled that we’re hungry.
Unfortunately, eating during these periods can cause overeating, and the excess fuel that we consume during these periods is often stored as body fat, which may lead to obesity.
To prevent this, encourage your child to learn their hungry foods. If they’re asking for a snack, ask them if their stomach is “hungry” or “growling.” Likewise, don’t insist they eat just because it’s supposed to be a mealtime. If they tell you that they aren’t hungry, don’t make them each just because it’s convenient for you. Work with them to understand how their body feels. You can also encourage them to chew their food well (at a slow pace) to aid digestion.
Incorporate activity into your child’s schedule
Get your child out and moving every single day! The World Health Organization (WHO) recommends that children get at least 60 minutes of physical activity each day. Here’s a list of activities that may interest them.
- Play follow the leader
- Have a dance party
- Bike riding
- Go on a hike
- Play sports like soccer or basketball
- Join a dance class
- Play at the park
- Go on a family walk
Make sure your child is getting enough sleep
Sleep is a key factor in childhood obesity. A lack of sleep can impact physical activity and hormones that control appetite. Kids who are tired during the day are less likely to be active and more likely to feel hungry. Here are the sleep recommendations for children according to age.
- Children 5 and under: 11 hours a night
- Children 5 to 10: At least 10 hours
- Children 10 and up: At least 9 hours
If your child is getting less than their recommended hours of sleep, reach out to your pediatrician. Sleep issues should be addressed sooner rather than later!
Limit screen time
Screen time can make parents’ lives easier, but it’s also sedentary time for children. The American Academy of Pediatrics recommends the following guidelines for kids.
- No screen time until the age of 2
- Less than 1 hour until kindergarten
- No more than 2 hours during school-age years
Final Thoughts
If you’re concerned about your child’s weight or health, contact Pediatric Care Centers. Dr. Benitez and his team of Jacksonville pediatricians can address any concerns you may have regarding childhood obesity!
