About 1 in 5 American Children has Obesity

Obesity is a complex disease with many contributing factors, but there are ways parents and caregivers can help children on their journey to good health.

Children that are overweight or obese are at a higher risk for asthma, sleep apnea, bone and joint problems, type 2 diabetes, and heart disease compared to those that are a healthy weight. Children with obesity are also more likely to experience depression, lower self-esteem, social isolation and bullying. There are many ways parents and caregivers can help children reach a healthy weight.

Help your children eat the rainbow: make half of their plate fruit and vegetables for optimal health. Having a healthy diet can help children get the nutrients they need for healthy growth and development, and help them reach a healthy weight. A healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy.

Encourage your children to move more. Children need at least 60 minutes of physical activity every day. Physically active youth have stronger muscles, better cardiovascular fitness and typically have lower body fat and stronger bones. Regular physical activity in childhood also reduces the risk of depression.

Reduce amount of added sugars in your child’s diet. Too many added sugars in a diet can lead to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Children under the age of 2 should have no added sugar in their diet at all, and children over 2 should keep sugars to less than 10% of their daily calories. Help your children by offering water, plain low-fat milk or 100% juice instead of the sugary drinks like soda, juice drinks and flavored milk.

Reduce Screen Time (This includes phone, tablet, computer, watching TV or playing video games.) Adults and children spend over 7 hours a day being sedentary which can contribute to health consequences associated with poor sleep, weight gain, lower grades in school and poor mental health in youth. By reducing screen time you free up time for family activities. The American Academy of Pediatrics recommends keeping meal time tech-free, charging devices at night outside the bedroom and turning screens off an hour before bed.

Make sure your child is getting enough sleep. Children 6-12 years old need 9-12 hours of uninterrupted sleep a night and youth 13-18 need 8-10 hours. Too little sleep is associated with obesity partly because inadequate sleep can make us eat more and be less active. Good sleep is critical to prevent type 2 diabetes, obesity, injuries, poor mental health and problems with attention and behavior. Make sure your children are active during the day, removing screens from their bedrooms, and setting a consistent sleep schedule, even on weekends.

Obesity is a complex disease with many contributing factors. Kids imitate the adults in their lives. Be a role model for them by adopting these healthy habits, and they will too!