The Basics of Helping Children with their Weight: Practical Tips for Parents

Childhood obesity is a growing concern in our society, as the number of children with excess weight increases every year. And extra weight may cause health problems, psychological problems, and can contribute to bullying at school. As parents or caregivers, we want the best for our children, including ways to help them lead healthy and active lives. In the following, we'll explore practical and family-friendly ways to support children in maintaining a healthy weight.

1. Serve a variety of non-processed foods:

   1. Offer a mix of colorful fruits, veggies, whole grains, lean proteins, and low-fat dairy in family meals.

   2. Let kids choose their favorite healthy foods. It might be a bowl of strawberries or cucumbers. Roll with the food choices if it’s what they’ll eat instead of fast food or sweets.

2. Share family meals:

   1. Eating together as a family encourages healthy eating habits and bonding time.

   2. Multiple studies have shown that family meals improves children’s health and school achievement.

   3. Create a relaxed atmosphere during meals.

   4. Make sure to turn off all electronic devices during the meal.

3. Cut down on screen time:

   1. Limit TV, video games, and smartphone use to 1-2 hours a day.

   2. Encourage outdoor play and active games.

4. Get moving together:

   1. Aim for at least an hour of active play or exercise each day.

   2. Make it fun with family bike rides, hikes, or dancing.

5. Healthy snacking:

   1. Keep healthy snacks like cut-up veggies, fruits, and nuts on hand.

   2. Minimize sugary and high-calorie snacks such as chips, candy and desserts.

   3. Preferably don’t even purchase those for the house to avoid temptation.

6. Stay hydrated:

   1. Water should be the go-to beverage.

   2. Limit sugary drinks, including soda and fruit juices.

7. Set a positive example:

   1. Kids learn from you, so be a role model for healthy habits.

   2. Avoid making negative comments about weight or appearance.

8. Build confidence:

   1. Emphasize self-esteem and body positivity.

   2. Encourage kids to focus on their unique strengths and talents.

   3. Sports and especially team sports can be useful in this.

9. Be patient and supportive:

   1. Weight management for kids should be gradual and steady.

   2. Children will grow so the goal is frequently not to lose extra pounds but rather keep weight stable until height catches up.

   3. Offer encouragement and praise for their efforts, no matter how small.

In conclusion, supporting children in maintaining a healthy weight is about creating a positive environment that promotes lifelong wellness. It's not about strict diets but rather about instilling habits that lead to a happier, healthier future. By making healthy choices together, staying active, and offering love and support, we can help our kids develop the tools they need for a lifetime of well-being.

To Your Children’s Health!