Prevention
Making sure our children are adequately fed and receiving the proper nutrients can limit their chances of becoming obese and developing future cardiovascular diseases. Parents need to educate their children on the benefits of eating clean and supply their children with nutrient-dense meals. One study found that parents eating dinner with their children reduced the odds of a child being overweight or obese by 4% (Williams et al., 2018). Preventing youth obesity begins with education, developing proper habits, and regular physical activity.
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Jamie Oliver is a chef and activist for healthy eating. Jamie travels to various schools across the United States and educates children and their parents on sustaining proper eating habits. In his TedTalk, Jamie speaks on the importance of educating our children on proper eating habits so they can carry on those habits into the future. Click the video to watch the TedTalk he gave in 2010.
What Can We Do?
Monitor their calorie consumption, encourage them to be active, get them involved in recreational activities, and provide guidance on smarter and healthier choices in life. Become leaders for the youth so they can be influenced and surrounded by the healthy lifestyle you choose as well.
Get The Kids Active
Children and young adolescents should participate in at least an hour of physical activity each day. According to the CDC, children should participate in 60 minutes of moderate to vigorous aerobic exercise 3 days a week. Additionally, strength training exercises, with weights or forms of calisthenics, should also be incorporated at least 3 days a week. These 60 minute exercises do not need to be reached in one sustained time frame, they can be met periodically throughout the day.
Examples of exercises children or young adolescents can participate in:
- Running
- Swimming
- Dancing
- Bike riding
- Hiking
- Pull-ups
- Push-ups
- Playing tag
- Jumping-jacks
Avoid Sedentary Lifestyles
Encouraging our children to be active is a comfortable stepping stone to avoid obesity. However, we have seen a surplus of children remaining indoors being occupied by technology. Parents or other family members should set limitations on the amount of time spent on video games, watching tv, or browsing the internet. Motivate them to play outside, join a sports team, or complete tasks around the house to keep them active.
Healthy Eats
Parent influence is a major factor to manage children's weight and health. Parents can control foods purchased and meal planning for their children. You can influence and help your child develop healthy eating habits. Shop for foods enriched with lots of vitamins and minerals to stimulate childhood growth. If your child is stubborn or a picky eater, discover new methods of preparing tasty dishes with protein, carbs, and unsaturated fats.
Healthy Tips (CDC):
- Read the ingredients on food products and avoid any refined sugars or refined starches.
- Limit the consumption of sweeteners and dense saturated fat foods.
- Arrange snacks or meals with vegetables or fruit.
- Limit juice consumption and substitute beverages with water.
- Eat together as a family as much as possible so you can observe and dictate what your child eats.
- Make breakfast a priority and provide nutrient-dense foods so your child is fueled with energy throughout the day.
- Count macros and keep track of your child's food intake.
- Avoid cooking with butter or vegetable oil, use substitutes such as olive, coconut, or sunflower oil.
- Refer to your local pediatrician or family doctor for recommendations on vitamin supplements for your child.