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How to Help Prevent Childhood Obesity

There is a growing trend in America that every year more children are weighing on the scale as obese. According to the National Center for Health Statistics, 17%-19% more children were obese than in previous years.1 More than twice the number of children are obese than it was in 1980.2

What is causing this increase in obese children? How can we help our children not to be part of these numbers? There are some simple things you can do from a young age to ensure your children are at a healthy weight for their age. I will discuss about 4 of them in this article.

Be aware that at no time in this article will I suggest putting a young child on a diet. A young child’s metabolism is delicate and dieting can permanently damage it. A young child should never go on a diet unless under constant medical supervision.

1) Healthy Snacks — One of the best things you can do for your kids is to provide them with healthy snacks. I don’t mean health foods; I mean fresh fruits and vegetables. I know that vegetables are stressful for some children, but if your child is young around 1-3 years, this is the perfect time to start offering raw vegetables as a snack or dinner. Young children are just developing their food preferences and are willing to try new foods, especially if they see that their caregiver is also eating the same food. If your child is older, it’s not too late. It has been proven that it is necessary to give your child food about 20 times before taste buds find the food normal and common. So keep giving them the food and soon they will stop saying they don’t like it and it will be easy to eat.

So now we have discussed how to get your child to eat raw vegetables. Now, let’s discuss why we want your kids to eat the raw vegetables. The natural antioxidants in the raw fruits and vegetables can help fight fat.3

The pigment that makes fruits and vegetables purple, dark blue and dark red (Anthocyanins) has also been found to help prevent obesity.4 Berries such as blueberries and raspberries are especially high in these anthocyanins along with Purple or Dark Red Grape skins. When an extract of these berries was used, such as blueberry extracts, they were the most effective in helping to prevent obesity. If you decide to buy an extract, make sure it contains the anthocyanin in the ingredients list.

Along with the amazing benefit of the purple pigment fruits and vegetables are benefits of eating all raw fruits and vegetables. Fruits and Vegetables are low calorie foods that provide your body with needed nutrition and they are high in fiber which helps your child feel full. Other wonderful fruit snacks are sliced ​​apples, pears, bananas, orange slices, watermelon wedges, cantaloupes, etc. There are various fruits and vegetables filled with natural vitamins that your children’s body needs every day. These snacks will help them get strong, be healthy and maintain a good body weight.

If you feel like you just can’t get your child to eat fresh fruits or vegetables, there’s a new study that shows kids were twice as likely to eat fruits and vegetables if they were home grown.5 There’s something about growing the food . in the backyard, which makes it more desirable to feed your child. So if necessary, break out the hoe and some seed packets and grow some fruits and vegetables for a season or two until your child learns to eat them.

2) Limit the amount of juice your child drinks. Juice can be fortified with some vitamins, but it contains very little natural vitamins. Although I find 100% natural juice to be a better choice than Kool-Aid or soda pop, it is still a drink high in sugar. Most nutritionists suggest having only 1 – 2 cups of juice per day and having all other drinks of the day to be water. In fact, it is suggested that our bodies need about 8 cups of water a day or 64 oz of water (about 2 liters). If we fill this need with other means than water, then we put in a lot of unnecessary calories. Let’s think about it. Water has 0 calories per cup. One cup of juice has 110 calories with some vitamins. 1 cup of soda also has about 110 calories without vitamins. If a child drinks 8 cups of soda or other sugary drinks a day, they consumed 880 calories they didn’t need, that could be an extra pound every week of sugar pouring into the child.

3) Encourage your child to go outside and play. Some children do not take encouragement at all and live outside. But some children prefer to be inside watching TV or playing games or on the computer. I have one of those kids. I allow some time at these activities and then I say, “Enough,” it’s time to be outside. My child does not want to go. She kicks and throws a fit. But I help her put on her shoes and get ready to go outside I gently push her out the door and direct her to which friend’s house she can go to ask them to come play with her, I watch her walk to the neighbor’s house muttering and upset that mom could be that bad. However, when her friend comes out, they play for the next 2 hours. They are so much fun. They run around, they ride bikes, and when dinner comes around, I get all kinds of grumbles about how I can be so mean as to make her come back inside.

For younger children who cannot play independently outside, send them to the backyard. This is a safe place where they will still get some time. Have some toys and play equipment that encourage healthy exercise for there age. We have a trampoline with a safety net. My younger kids spend hours in the backyard jumping on the trampoline. They get their exercise.

3) Encourage your child to go outside and play. Some children do not take encouragement at all and live outside. But some children prefer to be inside watching TV or playing games or on the computer. I have one of those kids. I allow some time at these activities and then I say, “Enough,” it’s time to be outside. My child does not want to go. She kicks and throws a fit. But I help her put on her shoes and get ready to go outside I gently push her out the door and direct her to which friend’s house she can go to ask them to come play with her, I watch her walk to the neighbor’s house muttering and upset that mom could be that bad. However, when her friend comes out, they play for the next 2 hours. They are so much fun. They run around, they ride bikes, and when dinner comes around, I get all kinds of grumbles about how I can be so mean as to make her come back inside.

For younger children who cannot play independently outside, send them to the backyard. This is a safe place where they will still get some time. Have some toys and play equipment that encourage healthy exercise for there age. We have a trampoline with a safety net. My younger kids spend hours in the backyard jumping on the trampoline. They get their exercise.

4) Make sure your child gets enough sleep. A new study shows that children who slept less than 10 hours a night had a much higher risk of being overweight than those who slept at least 12 hours a night. Lack of sleep lowers the level of a hormone your body produces called Leptin. Leptin stimulates metabolism and reduces hunger, too little sleep deprives your body of this hormone. In addition, when you get little sleep, your body will increase the concentration of ghrelin, a hormone that increases hunger.6 Getting enough sleep is necessary to ensure that your child’s body is functioning properly to help them maintain a healthy body weight.

The four main keys to helping your child maintain a healthy body weight are: make sure they eat healthy snacks. Limit the amount of sugary drinks they have and provide them with plenty of water. Make sure they can get some outside time, either through play or sports. Finally, make sure your child gets enough sleep for their age. Growing children need more than the 8 hours of the standard adult. These things should help you provide a good healthy start for your child.

1. Prevalence of Overweight Among Children and Adolescents: United States, 2003-2004

2. Prevention of Childhood Obesity: Tips for Parents

3. American Chemical Society. “New Insights into How Natural Antioxidants Fight Fat.” ScienceDaily 8 November 2007. 24 March 2008

4. American Chemical Society. “Natural Purple Pigments In Fruits, Vegetables And Berries, Like Blueberries, May Help Prevent Obesity.” ScienceDaily 14 February 2008. 19 March 2008

5. Saint Louis University. “Kids Eat More Fruits And Vegetables If They Are Homemade.” ScienceDaily 19 April 2007. 24 March 2008

6. Université Laval. “Kids Who Sleep Less Are Three Times Likely To Be Overweight.” ScienceDaily 29 March 2006. 25 March 2008

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