September is National Childhood Obesity Awareness Month and Americans are encouraged to support their children in developing healthy habits for a healthier future. Janis Risley, Sequoyah County Extension Family and Consumer Science Educator, said Childhood obesity in the United States is a public health concern due to its implications on the immediate as well as the long-term health status of children.
“The nation has the highest levels of childhood obesity compared to all other countries in the world,” Risley said. “Approximately 20 percent of children and adolescents are obese and about 40 percent are either overweight or obese. These children and adolescents are at higher risk for unhealthy weight in adulthood, leading to increased risk for heart-disease, diabetes and some cancers.”
The reality is overweight and obesity result from a complex interaction between personal, family, environmental, genetic and cultural factors.
The American Academy of Pediatrics recommends every child be assessed annually for obesity by measuring the body mass index of children and adolescents 2 to 19 years of age.
Weight problems are hard to fix, so it is important to avoid the problem from happening in the first place. Family-based approaches for treatment of pediatric obesity are essential for achieving desirable outcomes. Furthermore, family-centered approaches may be most appropriate for young children because the family setting has the most immediate influence on food and physical activity behaviors.
Encourage children to have better eating habits. Most of what they eat depends on what parents purchase at the grocery store and the number of times fast food meals are eaten.
Try not to buy foods that are pre-packaged, sugary or high in fat, they are so tempting! Instead buy foods that are less processed and high in fiber, such as fresh fruits and vegetables, low-fat dairy foods and whole grain cereals and breads. When purchasing protein-rich foods look for the word ‘lean’ and add other protein rich foods such as beans, legumes, nuts, and eggs. For the entire family to start eating a healthier diet, try planning, shopping and preparing meals together at home. When you eat out, choose regular size portions instead of super-sized. Choose a side salad or fruit instead of chips or French fries and order water rather than sugar-sweetened beverages.
Parents and educators must work together to make physical activity a priority for children and help them develop the concept of exercising into a lifelong habit, said Risley.
Risley offers these tips to help children maintain a healthy body weight:
• Trust your child to know when they are full—it is okay if not every drink or every meal gets finished.
• Use non-food items to comfort or to reward. For example, reading a special book together or taking a walk.
• When having dessert consider it part of the meal and not a reward for finishing a meal. Using dessert as a reward teaches your child to value sweets more than other foods.
• Make every bite count by offering healthy foods. Serve a fruit or vegetable with every meal and snack. Add fiber with whole grain cereals, breads and crackers.
• Eat family meals together at home. Families who eat together have better nutrition and children are less likely to be involved in high-risk behaviors.
• Eating at fast food restaurants should not exceed once a week.
• Limit how much television children watch to less than two hours each day. Encourage them to do something active, like riding a bicycle, playing ball or tag.
• Spend time being active with children—go on family walks and play outdoor games whenever possible.
• Role-model healthful eating and activity habits. What your children learn from you now will help them have a healthier life.
More budget-friendly food and recipe ideas are available at myplate.gov. Your healthcare provider or a Registered Dietitian can also teach you about the right kinds of foods for children. Other opportunities are available at Oklahoma Cooperative Extension Services’ county offices.
