How can
obesity a
ccording to the Centers for
Disease Control, obese children
face a greater risk of health issues
while they are still young, such as high blood
pressure, high cholesterol, asthma, sleep
apnea, type 2 diabetes and more.

Childhood obesity is also associated with
a greater risk of depression, anxiety and low
self-esteem. Overweight children often find
themselves the targets of bullying.

Perhaps even more troubling is the poten-
tially lasting impact obesity can have on a
child’s future. Overweight or obese children
are more likely to become obese adults,
according to a study published in the Jour-
nal of Family Medicine and Primary Care.

Obesity in adulthood is associated with
heart disease, type 2 diabetes and some
forms of cancer. Adults who have struggled
with their weight since childhood are likely
to have more severe diseases than those who
became overweight as adults.

While no parent wants their child to grow
up unhealthy, busy schedules can get in the
way of good intentions. But starting good
habits early with exercise and a smart diet is
important because many find it more diffi-
cult to keep the weight off as they get older.

For a healthier diet, work on making meals
that revolve around fruits, vegetables, lean
meats and whole-grain products. For exer-
cise, experts recommend 60 minutes a day
for children ages five to 17. These recommen-
dations may feel challenging, but they get
easier with a little creativity.

Below are a few ideas to help your family
eat healthier and move more:
be reduced?
Exercises can also take on new identities —
maybe next time you’ll run with lions, tigers
and bears.

Teach Appropriate Serving Sizes
For children, limiting all unhealthy foods is
not only a challenge, but sometimes impos-
sible. Instead, teach them appropriate por-
tion sizes and that it is OK to treat yourself
every once in a while, in moderation. Set-
ting unrealistic expectations can create an
unhealthy culture with food for your child.

Limit Screen Time
With all the new technologies, it is easy for a
child to sit for hours staring at a screen. Set
a daily or weekly limit on screen time and
encourage your child to instead go play out-
side or get creative with active play.

Set Family Meal Times
Evidence shows that regular family meals
have a relation to dietary quality in children.

Family meals encourage more fruits, vegeta-
bles, milk and a lower consumption of fried
foods. Make the time to prepare or order a
healthy meal with the whole family.

Make Goals and
Reward Accomplishments
Make healthy goals that can benefit your
child, such as cooking more healthy meals
or taking walks around the neighborhood.

Revisit those goals each week to see what
you have accomplished and reward your
accomplishments. Get active in your community
You and your child can improve your
health by helping to make a difference
in your neighborhood or city. If you’re a
pet lover, consider volunteering at a local
shelter to walk the dogs. Help in a commu-
nity garden. Pick up trash in a nearby park.

Or, consider offering to mow the lawn for
a neighbor in need.

While the facts say that children who are
obese are more likely to be overweight as
adults, it doesn’t have to be a life sentence.

Talk with your doctor if you’re concerned
about your child, and take steps to start eat-
Call it what you want
Kids can be turned off by the words broc- ing right and exercising today. ■
coli or cauliflower. To help overcome the
fear of eating vegetables, call them by dif- Irene-Myers Thompson is the
ferent names. Whether it be “the enchanted wellness director of UnitedHealthcare
forest” or “Bob the broccoli,” make it fun! of Mid-Atlantic.

Better together
A good motivation for exercise or eating
healthy is to get the whole family involved.

Consider a weekly dance party, jump rope
contest or sack race. Try hula hooping, which
the American Council on Exercise says can
be a total-body workout, improving flexibility
and balance while strengthening muscles. In
the kitchen, let the kids pick a nutritious rec-
ipe of their choice, then have them help shop
for ingredients and prepare the meal.

Exercise together
Get the whole
family involved
Give veggies
a new name
Call it what
you want
Teach appropriate
serving sizes
Limit unhealthy foods
Limit screen time
Set a daily or
weekly limit
Set family
meal times
Regular family meals
have a relation to dietary
quality in children
Make goals
and reward
accomplishments Healthy goals can
benefit your child
Get active in
your community
You and your child can
improve your health
by helping in your
neighborhood or city
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