Parents are role models who teach children about healthy eating and exercise during childhood to avoid future health problems.
"Overweight children are more likely to develop diabetes, feel isolated, and have self-esteem issues," says Asma Khan, MD, a pediatrician at OSF HealthCare in Rockland, Illinois.
Khan gave advice on how to introduce children to a healthy lifestyle early.
First, teach them the signals of hunger and satiety. It's easy to eat out of boredom or sadness, but it's important to know when you're hungry or full.
"Starting healthy habits early is the best way to lose weight," Khan said in a BHU press release.
Use child-sized bowls to make it easier to measure the amount of food your child needs at mealtimes. Half of the plate should be filled with fruits and vegetables. The other half should consist of lean protein, such as fish, chicken, or beans, and whole grains, such as oatmeal, whole grain bread, or brown rice.
Choose healthy snacks like salad and hummus, applesauce or kale chips. Avoid snacks high in sugar and fat, such as soda, juice, sports drinks, potato chips, cookies, candy, and brownies, except on special occasions.
"I also tell parents to limit junk food at home," Khan said, "when you're not home, there's not much temptation to eat junk food."
Get your kids up and moving every day to help them manage their weight, as well as strengthen their bones, lower blood pressure and reduce anxiety. He said even 15 minutes of activity shots made a difference. This could include dancing to a video or playing tag in the backyard.
"Aim for at least 60 minutes of physical activity a day," Khan said.
The American Academy of Child and Adolescent Psychiatry recommends limiting screen time to two hours a day.
Khan added that children should not keep phones and other electronic devices in their rooms overnight.
Involve children in making healthy lifestyle choices for themselves and decide which changes they will make first.
Give them more control by taking them with you to the store and letting them pick out new fruits or vegetables they want to try. Treat them to lunch.
Instill healthy habits and an active lifestyle so that your children follow the same approach. It can be walking, cycling or swimming with children.
Khan said: “Changing lifestyles together as a family. As a parent, you can only expect your children to change if you are willing to make healthy changes."
More information: The US Centers for Disease Control and Prevention has more information on childhood obesity.
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Citation : Six ways to help your child reach a healthy weight (2023, February 21) Retrieved February 22, 2023, from https://medicalxpress.com/news/2023-02-ways-child-healthy-weight.html.
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