Most cases of obesity started in childhood. One of the measures that could have prevented this issue, was the part of the parent to be intentional about the weight and health of their kids.
It is very important to give your kids the right tools and training to set them up for healthy and active adulthood. When it comes to maintaining their body weight, healthy eating and lifestyle must come to mind. Failure to abide by these would send obesity and diabetes rolling in.
Children who are overweight are more likely to develop diabetes, experience feelings of isolation and struggle with self-esteem,” said Asma Khan, DO, a pediatric physician at OSF HealthCare.
So as a lovely parent, what are the things you should do to help your child climb the ladder of healthy living and maintain healthy body weight? Below are 7 ways to go about it.
1. Teach hunger and fullness cues: Giving them cues to recognize when they are hungry and when they are full is very important. This would prevent them from overeating when they are full and also help them know when to eat when hungry. Teach them to eat when they are hungry and not bored or sad.
2. Gauge food using a Child-sized plate: Using a child-sized plate to gauge the amount of food your child consumes during one meal is a great way to help them build a healthy weight. The servings should be based on the child’s age to prevent too much or too little food. For this child-sized plate, part of it should contain fruit and veggies, the other part could contain lean proteins-chicken, fish, and beans and then whole grains like rice, wheat bread, and oatmeal.
3. Be your child’s role model: kids imitate grownups, they do whatever they see the grownups around them doing. As a parent, you don’t expect your child to change, when you are not making changes yourself. Make lifestyle changes together as a family. Go for a walk, play with your children at the park, swim with them, and engage them in mild exercises. Living an active life will prompt them to imitate you.
4. Healthy Snacks and drinks: Consuming too many sugary snacks and drinks isn’t good for your child’s health. Opt for fruity drinks with no additives and snacks with more fiber than sugar instead. Though these sugary bites can be served as treats for special occasions (once in a while). More importantly, limit junk food that comes into the house as this could tempt them to consume it when seen.
5. Engage them in daily physical Exercise: Apart from fun, engaging your kids in physical exercise would not only build a healthy weight but strengthen their bones and reduce their anxiety. Aim for at least 60 minutes of physical activity a day,” said Dr. Khan. Simple exercises like playing tag games in the yard, grooving along to dance videos, and cycling around the block or neighborhood can be done daily.
6. Cut Screen time: Too much screen time like watching TV, being on the phone for too long, and playing video games has been proven to be detrimental to kids’ health and behavior. About two hours a day is the recommendation for screen time, according to the American Academy of Child & Adolescent Psychiatry. Remove phones and electronic gadgets from kids’ rooms at night, to ensure they are getting enough sleep which is paramount for their health and body weight.
7. Put your kids in Control (sometimes): Sometimes, kids want to be in control of their situation. Take them out on grocery shopping to pick out fruit and vegetables they want. Then when these veggies are brought home, let them partake in the preparations. As time goes on, this would enable them to make healthy choices when they become adults.
Final thoughts
Seeing a child live a healthy life is the joy of every parent. Focusing now to help them live healthy lifestyles as kids will help them make healthy choices when they become adults. Following the above ways can get you started on the journey.
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Mkay health blog (HWF analyst) 