There are certain things parents and siblings can do to help out.
Medical experts predict that children today may be the first generation in history with a shorter life expectancy than their parents. One of the reasons for this sobering prediction is the increasing rate of childhood obesity. Obesity increases the risk of all major diseases, including Type II Diabetes, cardiovascular diseases and certain forms of cancer.
It stands to reason that childhood obesity is usually caused by eating too much and exercising too little. Therefore, filling one's diet with healthful foods and increasing daily physical activity can help reduce obesity as well as prevent it.
With that in mind, the most effective way to treat and prevent childhood obesity is to adopt a healthier lifestyle for the whole family. The following are simple steps that your family can take to help fight the obesity epidemic:
1. Fill your home with healthful foods.
Stock your kitchen with fresh fruit and vegetables, whole grains, low-fat dairy products and lean protein sources. Involve your child in the grocery shopping, allowing them to choose the type of fruit, vegetables, etc., the family will eat for the week. This involvement will not only teach the child how to make healthy choices but also will increase the child's likelihood of eating the healthy food if it is a food he or she selected. Remember to keep high-fat, sugary snacks and beverages out of the house. These foods should be saved for special occasions only.
2. Limit restaurant dining.
Fast food establishments and restaurant foods tend to have more fat, sodium and calories. According to the Journal of the American Academy of Pediatrics, a child who eats fast food daily will result in approximately six extra pounds per year. Try to involve your child in preparing home cooked meals. Studies have shown that if a child is involved in the preparation of a food, he or she is much more likely to eat it. Further, there are many fun cookbooks on the market specifically for kids.
3. Plan daily physical activity into your family's schedule.
Limit time the family spends around the TV or computer. Experts suspect the increase in screen time plays a major role in the increase in obesity rates and recommend setting limits such as 1-2 hours of computer/TV time per day. National guidelines recommend 150 minutes of physical activity each week for elementary children and 225 minutes for older children. To help meet these guidelines, plan physical activities such as family football or soccer games, trips to the park, ice skating, or bike riding. Active chores such as raking leaves, shoveling snow, washing the car or walking the dog count, too.
4. Be a good role model.
In terms of lifestyle practices such as diet and exercise, children absorb more of what their parents DO than what they SAY. Parents who model healthy food choices, control portion sizes by listening to hunger and full signals, make daily physical activity a priority and stress the importance of healthy lifestyle choices rather than appearance or a number on the scale will set up their child for successful weight management for a lifetime.
5. Take the Challenge.
Many of these lifestyle changes may be challenging when you are busy managing the demands of daily life. But by making these changes a fun family project with lots of support and encouragement, these lifestyle habits soon will become part of the family's daily routine. Overall, conquering childhood obesity is truly a family affair.
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