The childhood obesity problem in this country is growing, despite the frighteningly high stakes: Excess weight in children between 3 and 6 causes an increase in heart disease risk factors even in toddlerhood, increases the risk of adult obesity, and a number of other physical and emotional health issues.
The last thing you should have to worry about with your toddler is heart disease and obesity, yet, the childhood obesity numbers just keeps rising.
“Obesity has increased from 5 percent in the 1970s to 12.4 percent today in preschoolers ages 2 to 5. In children ages 6 to 11, it went from 4 percent to 17 percent and the 12- to 19-year-olds, from 6 to 17.6 percent,” says Leah Holbrook MS, RD, clinical instructor of family medicine and Heart Links project coordinator for the department of family medicine at SUNY Stony Brook in Stony Brook, N.Y.
It’s never too early to stress healthy eating in your home, Holbrook told Everyday Health. In fact, recent research suggests that the trend towards obesity can begin during the first 6 months of life! It’s more important than ever to make health a priority.
Holbrook’s tips:
No sweet drinks! Get your kids in the habit of just drinking water and low-fat milk. Sugary drinks like soda, iced tea and juice are all major sources of unnecessary calories, and can lead to rapid weight gain down the road.
Eat at home more. “When you eat out, you almost always get more calories and fat than if you eat at home,” says Holbrook, who adds that there is also a lot of value in spending time together making and eating meals.
Exercise as a family. Turn off the TV and other electronic devices, and take the family outdoors! Go for a family walk, bike ride, play catch – anything active that can help set a healthy tone for the family. Children need at least an hour of physical activity a day.
Talk to kids about healthy food choices. Without being obsessive, teach your children about portion sizes and why healthy foods like whole-grains, fruits, and vegetables, are better than cookies and potato chips. Explain why you eat healthfully, and why it’s important for the whole family. Bring a variety of foods into the home, so they learn to love and appreciate different foods and cultures.
Consider other family issues. Ask for help if you’re struggling with stress at home. A recent study of 2,400 toddlers and their mothers showed a 50 percent greater risk of obesity among children whose mothers who said they were often too overwhelmed to express love or make sure their child got necessary medical care.
And remember, parents are the most significant people in a child’s environment, so the most important thing you can do is set a healthy, positive example for your children to follow!
