Childhood obesity is the greatest concern facing our children today, and as a society and a nation, we must be willing to make its prevention and treatment one of our top priorities. We can and will make a significant difference in the lives of our children if we work together.
Overweight and obese children are frequently subjected to social discrimination from other children or adults and can develop emotional problems such as:
- Anxiety,
- Depression,
- Bipolar disorder,
- An increased chance of being bullied by other children.
These problems can have far-reaching effects, resulting in low self-esteem and a lack of ambition in maturity. According to a research from the University of Michigan, chronically overweight individuals were 50% more likely to be single, unemployed, and on welfare.
Fortunately, encouraging youngsters to make nutritional choices at a young age can increase their likelihood of becoming healthy adults. Here’s how to position them for success:
Remain optimistic
It is essential for youngsters to establish a healthy body image. If you are concerned about your child’s weight, you should prioritize his or her overall health, not weight loss or attractiveness. Childhood obesity is a really complicated issue since food is intimately connected to our emotions. It is essential that we maintain the self-esteem of our children and refrain from stigmatizing fatness and obesity. Instead than emphasizing body weight, emphasize healthy eating choices and the necessity of physical activity.
Choosing wisely
“As children’s major role models, the largest mistake parents make is not altering their diets alongside those of their children. If you consume unhealthy meals, so will your children, according to Dr. Tyler McCurry, a family medicine physician at Tennova Primary Care. Transitioning to a healthy diet can be challenging, but certain guidelines might make it easier.
Vegetables, fruits, and whole grains are examples of foods that are naturally derived from the earth. Urge children to consume large quantities of water and restrict sugary drinks such as soda and fruit juice. Use lean proteins such as poultry, fish, lean meats, lentils, beans, and eggs when cooking. These will satisfy their hunger and supply essential nutrients. Avoid processed foods and so-called ‘convenience foods, and avoid eating on the run.
Constant eating can increase insulin levels and build habits that are difficult to quit. And while most foods can be enjoyed in moderation, sugar-rich foods and sweets should not be included in the everyday diet of anyone.
Dine together
It might be burdensome to organize regular family dinners at home when life is hectic. Yet, it may be time to consider rescheduling this essential activity. Research indicates that youngsters whose families eat frequent, home-cooked meals together are more likely to:
- Consume fewer calories,
- Achieve higher grades, and resist peer pressure as adolescents.
In addition, restaurant meals contain 60% more calories and are much more expensive than home-cooked meals. Try arranging some basic, easy-to-prepare dinners, and establish a time each night for your family to gather around the table to converse, share food, and spend quality time together.
Comprehend portion size
In addition to teaching children to make healthy choices, it is essential to educate them about appropriate portion sizes. Regrettably, the majority of labels contain measurements that may be challenging for youngsters to interpret.
Instead of emphasizing grams or cups, teach children what an adequate portion looks like using images from the actual world. For example, a serving of dry cereal, veggies, or yogurt (1 cup) is around the size of a baseball. A portion of raisins is around the size of a golf ball, while a serving of lean beef or chicken is about the size of a deck of playing cards.
Get in shape
Similar to healthy nutrition, physical activity should be a family affair. Nothing will motivate youngsters to engage in physical activity more than witnessing the adults in their lives engaging in the same behavior.
Encourage your children to try out different sports teams and extracurricular activities that pique their interest. This allows individuals to find something they actually enjoy, which increases their likelihood of sticking with it. It is essential for youngsters to engage in 1 hour of physical activity every day.
Success Strategies for the Long Term
According to Dr. McCurry, involving the entire family makes it much easier to eat well and keep active. Try to develop specific goals, such as:
- Walking or swimming for 1 hour per day,
- Eating 5 family meals per week, or
- Trying a new healthy cuisine each week.
Children can experience several victories as they go along their health journey when they have measurable objectives. Additionally, praise is essential to long-term success. Focus on what youngsters do well, praising and rewarding them when they achieve a goal and providing encouragement when they struggle. Even minor accomplishments should be acknowledged. Just make sure to avoid food-based rewards and punishments, which can lead to emotional eating issues in the future.
Although childhood obesity is a severe issue, the means to promote change are accessible.
Photo by Amina Filkins: https://www.pexels.com/photo/african-american-girl-in-denim-overall-and-knitted-hat-5560770/
