Tips to Help Prevent Childhood Obesity
Model a Healthy Eating Pattern
Adopting healthy eating patterns as a family helps children reach and maintain a healthy weight as they age. Eating a variety of vegetables and fruits, whole grains, lean protein foods, and low-fat and fat-free dairy products follows nutrition guidelines and sets your family up for optimal health.
Help your children get the nutrients they need by making half their plate fruits and vegetables. Help kids rethink their drink by replacing sugary drinks, such as soda, fruit drinks, and flavored milk, with water, 100% juice, or plain low-fat milk.
Move More as a Family
Physically active youth have stronger muscles and bones, better cardiovascular fitness, and lower body fat than those who are inactive. Children aged 3–5 years should be physically active throughout the day. Children aged 6–17 years need at least 60 minutes of physical activity every day. Walking the family pet before and after school, riding bikes, and having races in the yard all count toward physical activity. Active chores, such as washing the car, vacuuming a room, or raking leaves, also count.
Set Consistent Sleep Routines
Good sleep helps prevent type 2 diabetes, obesity, injuries, poor mental health, and problems with attention and behavior. Kids who don’t get enough sleep are at risk for unhealthy weight gain. Researchers are still trying to learn how sleep is linked to weight gain. Some reasons might include causing a child to eat more or to be less physical active because of to lack of energy.
How much sleep do kids need?
Preschoolers need 11–13 hours of sleep per day, including naps. Children 6–12 years old need 9–12 hours of uninterrupted sleep a night, and youth 13–18 need 8–10 hours. Sticking to a consistent sleep schedule, including on weekends, can help children sleep better.
Replace Screen Time with Family Time
For young people, too much screen time can lead to poor sleep, weight gain, lower grades in school, and poor mental health. Reducing screen time can free up time for family activities and can remove cues to eat unhealthy food. Turning screens off an hour before bed and removing screens from children’s bedrooms can help reduce screen time and improve sleep.
Call 563.690.2863 to schedule an appointment with our pediatrician Dr. James Livermore to learn more about what your family can do to maintain a healthy lifestyle.
