September is National Childhood Obesity Awareness Month!

In the past four decades, obesity rates in the United States have increased among all age groups. Childhood obesity has increased more than fourfold among those ages 6 to 11. More than 23 million children and teenagers in the United States ages 2 to 19 are obese or overweight, a statistic that health and medical experts consider an epidemic. And this epidemic puts nearly one third of America’s children at early risk for Type 2 diabetes, high blood pressure, heart disease and even stroke – conditions usually associated with adulthood. However, there are opportunities every day to change these trends!

Balance is key in helping your child maintain a healthy weight. Balance the calories your child eats and drinks with the calories used through physical activity and normal growth. Overweight and obese children and teens should reduce the rate of weight gain while allowing normal growth and development. Don’t put your child on a weight-reduction diet without talking to your health care provider.

 

Tips for parents and caretakers

Encourage healthy eating habits. Small changes can lead to a recipe for success!

• Include low-fat or non-fat milk or dairy products.
• Provide plenty of vegetables, fruits and whole-grain products.
• Choose lean meats, poultry, fish, lentils and beans for protein.
• Encourage your family to drink lots of water.
• Serve reasonably sized portions
• Limit sugar-sweetened beverages, sugar, sodium and saturated fat.

Remove calorie-rich temptations. Treats are OK in moderation, but limiting high-fat and high-sugar or salty snacks can also help your children develop healthy eating habits. Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less: A medium-size apple, A medium-size banana, 1 cup blueberries, 1 cup grapes, 1 cup carrots, broccoli.

  

Help your kids understand the benefits of being physically active. Teach them that physical activity has great health benefits like:

• Strengthening bone
• Decreasing blood pressure
• Reducing stress and anxiety
• Increasing self-esteem
• Helping with weight management

Help kids stay active. Children and teens should participate in at least 60 minutes of moderate-intensity physical activity most days of the week, and every day if possible. You can set a great example! Start adding physical activity to your own daily routine and encourage your child to join you. Some examples of moderate-intensity physical activity include: brisk walking, playing tag, jumping rope, playing soccer, swimming and dancing.

Reduce sedentary time. Although quiet time for reading and homework is fine, limit “screen time” (TV, video games, Internet) to no more than two hours a day. The American Academy of Pediatrics doesn’t recommend TV for kids age 2 or younger. Encourage your children to find fun activities to do with family members or on their own that simply involve more activity!

Sources:

American Heart Association http://www.heart.org

Children Obesity Awareness Month http://www.COAM-month.org