Tips to Help Children Maintain a Healthy Weight
It is critical to be knowledgeable about what actions to take in supporting your child to maintain a healthy weight as the prevalence of childhood obesity continues to rise. Obesity in children can lead to health problems, including type 2 diabetes, high blood pressure, and sleep apnea. That is why it is vital to consult a Healthcare provider if you are concerned about your child’s weight and diet.
Some tips to help children develop healthy eating habits are:
- Provide plenty of vegetables, fruits, and whole-grain products
- Include low-fat or non-fat milk or dairy products, including cheese and yogurt
- Choose lean meats, poultry, fish, lentils, and beans for protein
- Encourage your family to drink lots of water
- Limit sugary drinks, as well as consumption of sugar and saturated fat
- Avoid or decrease your family’s intake of fast food and processed foods
Reduce sedentary time
Most children are by nature active beings, but spending too much of their day sitting at school, sitting whilst commuting, excessive screen times, and generally engaging in a sedentary lifestyle increases their risk of developing a range of health issues. The time of watching television, playing video games, or surfing the web to no more than 2 hours per day should be. Additionally, the American Academy of Pediatrics does not recommend television viewing for children aged 2 years or younger. Instead, encourage children to find fun activities to do with family members or on their own that simply involve more activity. Remember that children imitate adults. Start adding physical activity to your own routine and encourage your child to join you. Success can result from daily small positive changes! See the Screen Time Vs Lean Time.
Ensure adequate sleep
Too little sleep is associated with obesity, partly because inadequate sleep makes us eat more and be less physically active. A child’s bedtime and wake-up time shouldn’t vary by more than 30 to 45 minutes between weeknights and weekends. Parents can set a regular sleep schedule. It is best if a family creates a bedtime routine – yes, even for older children – that is calming and sets the mind for sleep.
When your child seems to have excessive worries or anxiety about falling asleep, snoring that is loud or disruptive, frequent nighttime awakenings, nighttime bedwetting that lasts past the age of 7, and excessive daytime sleepiness despite getting enough sleep are a few reasons to discuss sleep issues with your child’s doctor.
When your child seems to have excessive worries or anxiety about falling asleep, snoring that is loud or disruptive, frequent nighttime awakenings, nighttime bedwetting that lasts past the age of 7, and excessive daytime sleepiness despite getting enough sleep are a few reasons to discuss sleep issues with your child’s doctor.
