Encourage healthy habits early to prevent childhood obesity

First, the bad news: Childhood obesity is a growing health threat for today’s kids. The good news? Parents have more influence than anyone in preventing or addressing this problem.

Over the past 25 years, incidence of childhood obesity among children ages 6 to 19 has grown from around 5% to 17%, according to research by the Centers for Disease Control and Prevention. Even among preschoolers, obesity has increased from 5% to around 12%.

Dr. M. Yvonne Rayborn, family practitioner with Sioux Center Medical Clinic said several factors are to blame, including bigger portions of high-fat, high-sugar foods coupled with less outdoor play and more time in front of the TV or computer screen.

“Childhood obesity is a risk factor for developing serious health problems such as Type 2 diabetes and heart disease – which are typically adult diseases – at younger ages,” Dr. Rayborn added. “Babies and toddlers will typically eat when they’re hungry and stop when they’re full – a skill many of us forget as we get older. At that age, it’s a parent’s job to offer the child healthy choices for meals and snacks.”

Some babies may carry “baby fat” which usually isn’t worrisome until after age 1 or 2. In fact, babies need fat for healthy brain development.

Yet bad habits can start early, and children tend to model their family’s eating patterns. So if parents eat high-fat processed foods, skip their fruits and vegetables and munch on chips while watching TV, children are likely to pick up the same behaviors, Dr. Rayborn said.

The reverse is also true – if families have healthy eating habits, children will pick up on that. A good place to start is having family mealtimes together at the table – with the TV off. Be aware of portion sizes, and encourage children to stop when they’re full rather than insisting they “clean their plate.”

Look at the whole day’s meals and snacks as a way to incorporate a balanced diet. If children don’t eat their fruit at lunch, for example, offer it as an afternoon snack.

Change the whole family’s eating habits to include more fruits, vegetables and whole grains. Limit high-sugar, high-fat treats and snacks. Instead, offer snacks like granola bars, whole grain crackers, yogurt, fruit cups or trail mix made with nuts, dried fruit, whole grain cereals and a few mini chocolate chips for sweetness. Reserve foods like donuts, candy or chips as an occasional special treat.

What a child drinks is also important. While low in fat, high-sugar drinks like pop and even juice can lead to weight gain. Instead of juice, children are better off drinking water and eating whole fruit.

If a child is overweight, the best approach is not to call attention to it or place the child on a strict diet. Rather, through changes in diet and more activity, help the child maintain his or her current weight. As the child grows in height, the weight problem should disappear.

Don’t expect drastic changes overnight, Dr. Rayborn said. Instead, encourage small steps toward a healthier lifestyle and offer to take those steps with your child.

More activity is the other side of the equation for children in maintaining a healthy weight. Often, just limiting “screen time” is enough to get a child up and moving. Encourage children to find a sport or activity that they enjoy that gets their heart rate up and do it for at least 30 minutes a day. “It can be anything that gets kids off the couch,” Dr. Rayborn said. It always helps if parents can get out and enjoy activities with their children, Rayborn added. “The best thing parents can do is to model healthy habits.”

“If you are concerned about your child’s weight, it’s a good idea to talk to your family doctor,” said Dr. Rayborn. “It’s better to address any problems as early as possible so your child can go on to experience a healthier future.”