Parul Kharod
By Parul Kharod
The Centers for Disease Control and Prevention (CDC) recognizes the month of September as National Childhood Obesity Awareness Month to raise awareness for prevention.
According to the World Health Organization: In 2022, 37 million children under the age of 5 were overweight. Over 390 million children and adolescents aged 5–19 years were overweight, including 160 million who were living with obesity.
These statistics are not just limited to the affluent Western countries. According to UNICEF’s World Obesity Atlas for 2022, India is predicted to have more than 27 million obese children, representing one in 10 children globally, by 2030.
Diet, sleep habits, and physical activity play a huge role in fueling weight gain, especially in children and teenagers.
The Center for Disease Control (CDC) has released guidelines for developing healthy habits for children and parents to combat this issue.
Tips to Support Healthy Lifestyle Habits for Children and Teens
Nutrition
• Include a variety of fruits, vegetables, whole grains, pulses/legumes, nuts, and seeds
• Avoid processed packaged foods
• Reduce consumption of foods high in fat, sugar, and salt
• Limit eating out – especially fast food to once a week
• Make a habit of packing school lunches from home and packing healthy snacks
• Make sure to drink enough water; avoid sugary and diet beverages including juices
Physical Activity
• Incorporate physical activity into daily routine
• Encourage everyone to move more
• Avoid sitting in one place for long periods
Sleep
• Children who do not get enough sleep may be at risk of gaining weight.
• The Centers for Disease Control and Prevention recommend the following amounts of sleep per night:
1–6 years old: 11–13 hours, including naps
6–12 years old: 9–12 hours
13–18 years old: 8–10 hours
• It is important to set a daily routine for sleep.
• It is best to go to sleep by 10-11 pm and avoid staying up past midnight
Screen Time
• Screen time can take away from time children could be spending being active
• The American Academy of Pediatrics recommends limiting screen time to two hours or less per day
• Remove mobile devices from bedrooms at night
• Avoid creating a habit of snacking while watching TV
Stress/Anxiety
• Stress and anxiety can interfere with appetite hormones causing binge eating
• Help your children learn to cope with stress
• Teach breathing and other stress relief activities
Other Tips
• Avoid forcing your child to “clean up his/her plate.” Practice mindful eating, and teach/learn good portion control without judgement
• Avoid comparing your child with others
• Do not talk about your own weight issues in front of children
• Avoid talking about dieting or body image issues in front of children
• Avoid making negative comments about your own body or the bodies of others, such as labeling people as “fat” or “bad”
• Avoid blaming children for their weight, such as by saying they lack willpower
• Help your child learn that eating a variety of foods and being active are normal and enjoyable, not things to be done only to control their weight
Healthy habits created in childhood help with living a longer healthier adult life. Making lifestyle changes as a family will help everyone get healthier rather than shaming or isolating one member, whether it is a child or an adult.
Parul Kharod is a registered dietitian and licensed nutritionist and works as a Clinical Dietitian. She can be reached at [email protected]
