Preventing childhood obesity: 5 things you can do at home to ensure good health of your children from KG to college

One cannot blame children for the way lifestyles have changed drastically. There is more screentime and more sedentary work and obesity are spreading across all strata. Here's how you can help your children develop heart-healthy habits to be able to lead a long and disease-free life.
Help children grow up into healthy adults

Help children grow up into healthy adults

Photo : iStock
You may have often heard this lament about how children of the era about 20-30 years ago had to be dragged home from playgrounds while today's kids are glued to their seats with the digital devices at their fingertips. From the not so common couch potatoes of the TV generation, we now have to search for an exception in the form of a child who plays physical sports more than the virtual TV or digital games.
As a result of far lesser calorie-burning exercises, many children face the obesity threat. 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, says the US Centers for Disease Control and Prevention (CDC).
According to CDC, compared to children with a healthy weight, children with overweight or obesity are at a higher risk for asthma, sleep apnoea, bone and joint problems, type 2 diabetes, and heart disease.
There is also the social cost of obesity as children with obesity often report that they get brutally trolled and bullied. Such children then begin to recede into a shell as they face social isolation, depression, and lower self-esteem.
To help your children live a happy, healthy, obesity-free life, parents and caregivers can help children reach a healthy weight by following the steps below:
  1. Eat the Rainbow: With fast food joints mushrooming all over the place, children are surrounded by the need to confirm the eating habits of their peers - however bad they may be for health. An occasional meal from the meal order menus is okay but try to ensure that the family has more home-cooked and well-planned meals. Having a healthy diet can help children get the nutrients they need for healthy growth and development, and help them reach a healthy weight. Time and again several studies have shown that a healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy. Lead by example, not by preaching one thing and yourself following a nonhealthy lifestyle. Help your kids eat the rainbow: make half of their plate fruits and vegetables for optimal health.
  2. Kids must play and move about: This is their age to build bones, muscles, immunity, and personality. Compared to those who are inactive, physically active youth have stronger muscles and better cardiovascular fitness, reports CDC. Active kids also typically have lower body fat and stronger bones. A good amount of physical movement along with engaging fair play at games helps build character for kids. Regular physical activity in childhood also reduces the risk of depression. Ensure that your kids enjoy at least an hour's physical activity daily.
  3. Sugar in moderation as excess is poison; well, almost! According to CDC, most of us eat and drink too many added sugars, which can lead to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Try not to entice or reward babies or toddlers with chocolates or doughnuts. Children under age 2 should have no added sugar in their diet at all. As for the children over age 2, moderate the quantity of sugar they consume by actively checking and ensuring that it comprises less than 10 per cent of their daily calorie intake. Cancel any plans to buy sugary drinks like soda, juice drinks, and flavoured milk. Help your kids realise and enjoy the great joy of drinking plain water, plain low-fat milk, or 100 per cent juice instead.
  4. Cut down digital screen time: Have you seen how difficult it is to get children and adults alike to quit a virtual game and go play real sports instead? As per CDC, adults and children spend over 7 hours a day being sedentary – and that doesn’t include time spent sleeping! The time spent viewing the smartphone, tablet, or computer; even watching TV, or playing video games all are known as screen time. Anyone who is frozen in their seat or limited to their room - locked in their virtual space with too much screen time will face health consequences. Excessive screen time is associated with poor sleep, weight gain, lower grades in school, and poor mental health in youth. When you reduce screen time, you free up time for family activities. One idea is to set a time for checking the smartphone. It should not be an extension of one's palm. Secondly, make it a rule: No phone at the dining table. Also, no phones in the bedroom, all gadgets in the TV room or study. Switch off all digital devices an hour before night curfew as the blue light can play havoc with the brain's sleep and wakefulness signals.
  5. Get the beauty sleep: Good sleep is critical to preventing type 2 diabetes, obesity, injuries, poor mental health, and problems with attention and behaviour. According to Sleep Foundation, sleep is of paramount importance to young children. Early in life, a person experiences tremendous development1 that affects the brain, body, emotions, and behaviour and sets the stage for their continued growth through childhood and adolescence. Establishing healthy sleep habits, including a stable sleep schedule and pre-bed routine, can reinforce the importance of bedtime and cut down on night-to-night variability in sleep. Giving children an opportunity to use up their energy during the day and to unwind before bedtime can make it easier for them to fall asleep and stay asleep through the night.
Age RangeRecommended Hours of Sleep
Newborn0-3 months old14-17 hours
Infant4-11 months old12-15 hours
Toddler1-2 years old11-14 hours
Preschool3-5 years old10-13 hours
School-age6-13 years old9-11 hours
(Sleep chart courtesy: Sleep Foundation)
The Bottom Line: Remember, kids do imitate the adults in their lives. Be a role model for them by adopting these healthy habits, and they will too!
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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