While some children are at risk for obesity because of genetics or certain medical conditions, many factors that contribute to obesity can be combatted and controlled.
According to the World Health Organization, childhood and adolescent obesity rates have tripled in the last few decades. Behind these rising numbers are millions of children who may suffer from physical and mental health conditions from childhood into adulthood, including high blood pressure, diabetes, low self-esteem, depression, and more.
While some children are at risk for obesity because of genetics or certain medical conditions, many factors that contribute to obesity can be combatted and controlled.
Learn more about childhood obesity, the health risks it poses, and the steps families can take to manage or prevent it.
Behind the Numbers
The prevalence of overweight and obese children has increased dramatically in recent years, with 1 in every 5 U.S. children now considered obese.
There are several factors that play a role, including:
- Genetics
- Medical conditions or medicine
- Access to healthy food, healthcare, and safe spaces to exercise
- Eating habits (types and amounts of foods and drinks consumed)
- Physical activity levels
- Sedentary habits
- Sleep routines
Health Risks of Childhood Obesity
Compared to children with a healthy weight, children with obesity are at higher risk for many health conditions, including:
- Type 2 diabetes
- Sleep apnea
- Asthma
- Muscle and joint issues
- Heart disease and high blood pressure
- Nonalcoholic fatty liver disease
- High cholesterol (dyslipidemia)
- Mental health concerns like depression and anxiety
- Altered onset of puberty
- Low self-esteem
Tips for Families
While there is no one solution to solve childhood obesity, there are many ways parents and caregivers can help children maintain a healthy weight and establish lifelong healthy habits.
- Start early. According
to experts, the first 1,000 days – the period from conception to two years of age – is recognized as a stage that affects an individual’s risk for developing obesity later in life. Even this early, taste preferences, dietary habits, and lifestyle behaviors begin to form. With this knowledge, talk to your pediatrician about the health benefits of breastfeeding, when and what foods to introduce, healthy sleep habits, daily movement, and more. - Model healthy eating. Kids learn by watching you. Model a diet full of fruits, vegetables, whole grains, and lean proteins. When you can, share why you’re eating certain foods, point out their value, and how they make you feel. Do it for the foods you serve them too. For example, “This orange will boost your immunity this winter and help you avoid getting sick.” Or, “This Greek yogurt is full of protein to help you build strong muscles.”
- Make healthy options easy and available. When it comes to quick snacks, it’s always easy to grab an ultra-processed food like a bag of chips, a handful of cookies, or a bag of store-bought muffins. Instead, try to have healthy options that are just as easy to grab, like cut-up fruits and veggies or whole-grain crackers and cheese. Check out these healthy snack and lunch ideas to add to your rotation.
- Provide healthy drinks. Sugary drinks are the leading source of added sugars in the American diet, and kids are getting too many empty calories from sodas, energy drinks, and flavored milks. Instead, encourage your family to drink water or plain milk. Maybe start by establishing a “water only” dinner table or turning soda into a “sometimes treat” instead of a daily drink.
- Read labels together. Teach your kids to read food labels. You can start by checking for added sugars, sodium content, or simple ingredients you can understand. Healthy Homefront’s Making Sense of Food Labels can help you learn the basics.
- Get moving. According to the Physical Activity Guidelines for Americans, children and teens aged 6 through 17 should get at least 60 minutes of moderate-to-vigorous physical activity every day. This should include vigorous activity, along with muscle- and bone-strengthening exercises, at least three days a week. For some kids, getting them involved in sports can be a great way to get active, but if sports don’t appeal to your child, that’s OK, too. Maybe it’s taking a walk with family or friends, swimming at the local YMCA, being active in the yard, or doing chores.
- Create a healthy sleep routine. Getting enough sleep can improve your child’s attention, behavior, and mood and can help prevent type 2 diabetes and obesity. Keep a consistent schedule, eliminate screen time before bed, provide a dark and cool place for sleep, and create a calming bedtime routine. Check out the recommended amount of sleep for children of all ages.
- Monitor screen time. Every family has a different set of rules when it comes to screen time, but most people can agree that too much of it isn’t good for your health. Kids who use screens a lot are more sedentary and may be eating too much without thinking. Consider establishing some parameters so that screen time doesn’t interfere with daily movement or a good night’s sleep.
- Focus on good health,
not a certain weight. Teach and model healthy and positive attitudes toward food and physical activity without emphasizing body weight. Restrictive diets and weight obsession can backfire and teach kids the wrong messages about food, health, and their bodies. - Talk to your child’s pediatrician. Assessing weight in children requires special tools because children are still growing. Doctors use growth charts that compare your child’s weight and height to other children of the same age and sex. If you are concerned about your child’s weight, talk to your pediatrician. Together you can discuss a healthy weight, the best strategies to maintain it, and more.
Resources
- TRICARE offers several resources designed to support you and your family’s health and wellness goals, including parenting resources starting from pregnancy, as well as other health and wellness services.
- Military OneSource also has several resources for parents and families. You can schedule a free health and wellness coaching consultation to learn more about nutrition and your family’s health. Military OneSource’s Nutrition & Fitness MilLife Guide has suggestions for good nutrition, activity, and more for the whole family.
- The Department of Veterans Affairs offers several nutrition-related resources, including healthy recipes, cooking demonstrations, access to registered dietitian nutritionists, and more.
By modeling and establishing healthy habits early on, we can put a stop to the rising rates of childhood obesity!