Aim for a Healthy Weight

Too many children – one in five – in this country are overweight, and it’s a serious threat to their health and well-being. Obesity is associated with compelling increases in conditions such as asthma and Type 2 diabetes among children. Obesity and physical inactivity can lead to cardiovascular disease, breast cancer, colon cancer, stroke, Type 2 diabetes and musculoskeletal injury. National studies show that 60 percent of overweight children have at least one risk factor for cardiovascular disease such as hyperlipidemia and diabetes.

Contributing factors of the obesity epidemic include poor dietary habits, increased availability and consumption of inexpensive, calorie-dense food and fewer opportunities for physical activity. In addition, our children and youth are spending increasing amounts of time engaged in sedentary activities such as watching television and playing computer and video games.

What can you, as a parent, do to help children develop healthy habits that will last a lifetime? One way is to adopt Healthy Family Guidelines.

Healthy Family Guidelines

1. Provide healthy food choices. Have healthy food choices within easy reach. Remember that soda, chips and other goodies are not “treats” if children eat them on a daily basis.

• Choose five fruits and vegetables every day.

• Make low-fat choices.

• Eat foods made from a variety of whole grains, such as whole wheat, brown rice, oats and whole-grain corn, every day.

2. Help children be physically active.

• Be a role model. Arrange active family events in which everyone takes part. Join in the fun.

• Encourage your children to be physically active at home, at school and with friends by jumping rope, playing tag or riding a bike.

• Help children get at least 60 minutes of physical activity each day.

3. Turn off the television.

• Limit your children’s TV viewing to no more than one to two hours of quality programming a day.

• Turn off the TV during mealtime.

• Move the TV to a less prominent location.

• Avoid having a TV in a child’s bedroom.

• Limit the number of TVs in your home to one or two.