September is National Childhood Obesity Awareness Month
Parents and Caregivers can help prevent obesity and support healthy growth
Childhood obesity is a complex disease with many contributing factors, including genetics, eating patterns, physical activity levels and sleep routines. The CDC has determined that 1 in 5 American children has obesity, or about 14.7 million children and adolescents. Children who are overweight are at a higher risk for asthma, sleep apnea, bone and joint problems, type 2 diabetes and heart disease. Though there is no one solution to address obesity, there are many ways parents, caregivers and teachers can help create healthy habits. These habits provide a foundation for lifelong well-being.
Here we share some tips on how to model and support healthy routines and habits for children.
Ensure Adequate sleep—Set consistent sleep routines to help children sleep better.
Preschoolers need 11+13 hours of sleep per day, including naps.
Children 6-12 years old need 9-12 hours of sleep
Youth 13-18 need 8-10 hours of sleep
Replace Screen Time with Family Time—too much screen time is associated with poor sleep, weight gain, lower grades in school and poor mental health.
Turn screens off an hour before bed and remove screens from children’s bedrooms can help improve sleep.
Limit the time children and teens watch television, play video games or use a tablet. Encourage fun activities with friends and family members that get them moving!
Develop healthy eating habits
Encourage kids to eat a healthy breakfast and lunch whether at home or at school
Rethink your drink: Encourage your family to drink water instead of sugary drinks
Model healthy eating at home
Fill half the dinner plate with fruits and vegetables—go to a Farmer’s Market as a family and pick out fresh produce to try at home.
Encourage activity throughout the day
Make physical activity part of your family’s daily routine by taking walks or playing active games together.
Try public parks or playgrounds, community baseball fields or basketball courts to introduce and encourage activity.
Remember that children imitate adults. Start adding physical activity to your own routine and encourage your child to join you.
For more information, resources, tips and recipes, check out these sites:
https://wicworks.fns.usda.gov/resources/national-childhood-obesity-month
Information contributed by Denise Cleveland, TEAM Dietitian
