Helpful Tips to Prevent Childhood Obesity in Young Children
Childhood obesity rates are on the rise in Australia, and it is estimated that over one-quarter of all children across the country are considered overweight or obese. Children that are above what is considered a healthy weight for their age and stature tend to consume more calories and expend little energy, and these habits are more likely to become solidified in early childhood and continue into adult life.
To combat these issues and promote healthier practices, it’s important to make changes to a child’s diet and exercise routines as early as possible. Speak with your child’s paediatrician about making any of the following changes to help your child avoid obesity in childhood and beyond.
Encourage Healthy Snacking Habits
Rather than place your child on a restrictive diet, which is rarely recommended, it’s more important to offer him or her foods that will provide adequate nourishment and quell hunger cues at the same time. As an adult, it’s your job to ensure that your child has access to plenty of fruits and vegetables at both meal and snack times, as well as snacks made from whole grains, low-fat dairy, lean meats, and few added sugars. Keep these snacks on hand at home, and make sure you select a school and childcare facility that can provide your child with balanced, healthy meals and snacks.
Place Emphasis on Health, Not Weight
Children need to eat, sleep, and participate in active play for a number of reasons, but their mental and physical health top the list. Your child should develop a positive, healthy relationship with healthy food and exercise that is free from shame or a focus on weight gain or loss. Food should be considered nourishment and fuel, and exercise a form of entertainment and personal fulfilment.
Make it a Family Affair
Your child will certainly feel singled out if they’re the only member of the family being asked to change their diet or exercise regimen, which can lead to feelings of low self-worth and personal shame. Get the whole family involved in healthier eating habits and increased physical activity, especially if your goal is to prevent or get ahead of weight gain in every member of your family that may be due to inactivity or increased calorie consumption due to poor habits.
Serve Proper Portions
Parents and caregivers that want to prevent childhood obesity should take a look at just how much they place on a child’s plate when it’s time to sit down and eat. Far too often, portions are skewed to favour foods that may taste good but do little for a child’s growing mind and body. Look to the Healthy Eating Pyramid for guidance to direct how many servings of fruits, vegetables, whole grains, lean proteins, legumes, healthy fats, and sweets your child should enjoy in a single day. Limit high-calorie foods, as well as items high in fats or sugars.
Set a Good Example
Children look up to the adults in their lives, and they’re unlikely to develop a healthier relationship with food and exercise if they don’t see it modelled for them on a regular basis. The more you opt for a healthy snack or commit to staying active, the more normalised those behaviours become for your child. Make a point to keep nourishing snacks on hand, prepare healthy and enriching meals, and plan outings that centre around physical activity to demonstrate the importance of a healthy lifestyle.
Take time, too, to talk about why these things are important and discuss with positive language the benefits you have noticed in your own life. With the right mindset, you could just get the whole family on board.
