Four ways to lower your child’s risk of obesity

Many of us, adults and children, struggle with maintaining a healthy body weight. According to the Centers for Disease Control and Prevention (CDC), nearly 20% of American children and teens, ages six to 19, are at an unhealthy weight.

Childhood obesity has both immediate and long-term effects on health and well-being. The best way to prevent your child from these potential problems is through the development of lifelong healthy habits, including nutritious eating and physical activity, which can lower their risk of becoming obese and developing related diseases.

Pediatricians recommend four ways to encourage your child, and the entire family, to live a healthier lifestyle.

1. Model a healthy lifestyle

Genetics and family lifestyle play a definite role when it comes to obesity prevention and treatment. As a parent, you can help your child maintain a healthy lifestyle by eating healthy foods yourself. Educating kids on how to eat a well-balanced meal is the first step in creating that habit for your child.

2. Introduce your child to a well-balanced variety of healthy foods

Find ways to make sure your child has the knowledge and ability to eat healthy and tasty foods at every meal. To help your child learn how to eat a well-balanced meal, consider using The U.S. Department of Agriculture’s My Plate as a visual cue of portion sizes. My Plate gives recommendations on how best to divide your plate to achieve a well-balanced meal complete with fruits, vegetables, grains, protein and dairy.

3. Limit sugary drinks

One of the simplest things that can go a long way in your child’s health is limiting sugary drinks. Excess sugar without a well-balanced diet can lead to unintended weight gain. For older children, soda drinking and sports drinks contribute most to the intake of those sugary drinks. Cutting back on these beverages can significantly impact children and teens when it comes to maintaining a healthy weight.

4. Be active as a family

Exercise is a key factor in preventing childhood obesity and maintaining a healthy weight.

This doesn’t need to be an organized sport. Doing yard work, housework or putting on music and dancing together as a family are great ways to squeeze exercise into your child’s daily routine. Reducing your child’s screen time and encouraging them to play outside can help, as well. Decreasing screen time and encouraging 60 minutes of physical activity will improve your child’s health.

Most importantly, don’t be afraid to ask for help. If your child is struggling with obesity, schedule an appointment with your pediatrician, who can assess their health journey and offer a variety of options to help. It’s never too late to set your child up for a lifetime of success!