As parents we all want our children to be happy and healthy. Overall health can be seen as physical, emotional, social, spiritual, and intellectual, but for this article, we are going to focus on children’s physical health. This is a very important topic as studies are showing an alarming rate in the increase of obesity and lack of activity in children.
Lack of Activity
According to the CDC, “Less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day.” This is worrying, considering children over the age of 6 should receive at least 60 minutes of moderate to vigorous activity every day and currently only 1 in 4 children are meeting this standard.
Increase in Obesity
Harvard School of Public Health describes obesity rates of children, “Over the past three decades, childhood obesity rates have tripled in the U.S., and today, the country has some of the highest obesity rates in the world: 1 out of 6 children is obese, and 1 out of 3 children is overweight or obese.” Not only is child obesity increasing, but the CDC states, “In 2023, more than 1 in 5 adults in the U.S. had obesity.” Learn more about childhood obesity.
Obese Children Have Higher Likelihood of Being Obese Adults
Research shows, “between 26 to 41% of obese preschool children and 42 to 63% of obese school-age children become obese as adults." This highlights a worrying fact: children facing obesity have a higher propensity to carry this issue into adulthood. Therefore, it is crucial that parents emphasize healthy physical habits from an early age.
Keeping Kids Healthy - Teaching Life-Long Behaviors
In general, the ways to keep children healthy mirror those that keep you healthy.
Here are some simple tips to nurture healthier children:
Nutrition
What your kids put into their bodies matters. They need proper nutrition as it plays a vital role in how they grow and develop. This means feeding your children a balanced diet composed primarily of whole natural foods. The idea is to load your grocery cart with items from the outer edges of the store and avoid the aisles where there is prepackaged, processed foods that often contain unhealthy amounts of sugar, salt, and artificial ingredients.
For those children who are picky eaters and only eat chicken nuggets, hot dogs, mac n’cheese, fruit roll-ups, and chocolate milk, it is sometimes helpful to get children involved in meal planning, grocery shopping, and cooking. Convincing a picky eater to try new foods can be a challenge. That's why it's important to make mealtime fun and involve your child in the process. Let them see the raw ingredients prior to being cooked to help them appreciate healthy food and why it’s good for them. Encourage them to try new fruits and vegetables by making it a game or giving rewards for trying something new.
Keep meal planning simple and try to structure every meal to include a component of each of the following: a vegetable, fruit, lean protein, complex carbohydrates, healthy fats, and dairy. An example of what this might look like for dinner: Grilled chicken breast (lean protein), steamed broccoli with a drizzle of olive oil (vegetables and healthy fats), a baked potato topped with Greek yogurt (complex carbohydrates and dairy), and a bowl of mixed berries for dessert (fruit).
Activity
In addition to healthy eating habits, physical activity is also essential for a child's overall well-being. Regular exercise not only helps keep their bodies strong but also has numerous mental health benefits such as reducing stress, improving mood, and promoting better sleep.
As parents, we can promote physical activity by limiting screen time and encouraging our children to engage in activities that get them moving.
Limit screen time to less than two hours per day (not including school work) or make it active by playing games that get them moving. Track your children’s activity, make sure they are getting at least 60 minutes of movement every day. This could include playing outside, participating in sports or dance classes, gym class, or biking to a neighbor’s house to play.
Initially, 60 minutes of exercise might seem daunting, but it includes school recess, evening walks, or playtime at the park. Remember that children are more likely to maintain these habits if the whole family participates.
Schedule Regular Checkups
Be sure you are bringing your kids in for their regular checkups as your doctor can help answer any questions, insure milestones are met, make recommendations, or catch issues before they become a problem.
Setting the right example
One of the best things you can do for your children is lead by example. Do your part to live a physically active, healthy lifestyle. Be a role model for your children by choosing to eat healthy foods.
Creating a Healthy Family
Remember, as parents, it is our responsibility to provide a nurturing and supportive environment for our children. This includes not only providing them with love and emotional support but also helping them build healthy habits that will benefit them throughout their lives.