This figure has risen significantly since the mid-1960s when the childhood obesity rate was about 5%. Let’s look at the causes of childhood obesity, preventable factors and ways to create healthy habits for children.
Factors that contribute to childhood obesity
Childhood obesity is complex and includes genetics and environment, including diet and physical activity.
Factors that contribute to childhood obesity include:
- A diet high in ultra-processed foods, including sweetened beverages
- Large portion sizes
- Dining out instead of home-cooked meals
- Lack of physical activity
- Increased screen time
- Limited sleep or lack of quality sleep
In rare cases, certain health conditions such as hypothyroidism and growth hormone deficiency can increase the risk of childhood obesity.
Children who have obesity are also more likely to have the condition as adults and have a higher risk of developing other health conditions such as:
- Prediabetes and Type 2 diabetes
- High blood pressure
- Heart disease
- Liver disease
- Depression and anxiety
Ultra-processed foods and obesity
- Sandwiches, including burgers
- Sweet bakery products
- Savory snacks
- Pizza
- Sweetened beverages
How to create healthy habits for children
Creating a healthy foundation for children is the best way to reduce the risk of obesity and maintain a healthy weight. Here are things parents can do at home:
Limit ultra-processed foods
As ultra-processed foods can make up a significant part of a child’s daily calories, parents can focus on providing healthy meals. Focus on including:
- Fresh, high-fiber vegetables and fruits
- Whole grains
- Healthy cooking oils such as olive or canola oil
- Lean meats and fish
- Age-appropriate portion sizes
- Water instead of sweetened beverages
Sharing meals as a family is important; children learn from seeing their parents eat nutritious meals.
Stock up on nutritious snacks
Make snacking fun with tasty and healthy recipes. Here are a few ideas parents can use:
- Fresh fruits and vegetables with a Greek yogurt dip or hummus
- Apple or banana slices with nut butter
- Homemade smoothies with fruit and greens
- Homemade trail mix with nuts, dried fruits
- Whole grain waffles with fruit
Get regular physical activity
The AAP recommends children age 3 to 5 get at least three hours of physical activity each day, and children age 6 and older need 60 minutes a day. Whether it’s playing on a playground, going for a walk or playing a sport, there are many ways for kids to be active.
Get adequate, quality sleep
Parents can talk to their child’s pediatrician or primary care provider about healthy weight, lifestyle habits and overall well-being.
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