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Childhood Obesity Treatment | Childhood Obesity Causes

Tips for Parents–Ideas to Help Children Maintain a Healthy Weight

Causes of weight problems and obesity in children

Understanding how children become overweight in the first place is an important step toward breaking the cycle.

Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development.

But when they take in more calories than they burn throughout the day, the result is weight gain.

Causes of weight problems in children may include:

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Busy families cooking at homeless and eating out more.

Easy access to cheap, high-calorie fast food and junk food.

Bigger food portions, both in restaurants and at home.

Kids consuming huge amounts of sugar in sweetened drinks and hidden in an array of foods.

Kids spending less time actively playing outside, and more time watching TV, playing video games,

and sitting at the computer.

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Many schools eliminating or cutting back their physical education programs.

What Can I Do to Help Prevent Childhood Overweight and Obesity?

Balance the calories your child consumes from foods and beverages with the calories your child uses through physical activity and normal growth.

Remember that the goal for children who are overweight is to reduce the rate of weight gain while allowing normal growth and development.

Children should NOT be placed on a weight reduction diet without the consultation of a health care provider.

Balancing Calories: Help Kids Develop Healthy Eating Habits

One part of balancing calories is to eat foods that provide adequate nutrition and an appropriate number of calories. You can help children learn to be aware of what they eat by developing healthy eating habits, looking for ways to make favorite dishes healthier, and reducing calorie-rich temptations.

Encourage healthy eating habits.

There’s no great secret to healthy eating. To help your children and family develop healthy eating habits:

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Provide plenty of vegetables, fruits, and whole-grain products.

Include low-fat or non-fat milk or dairy products.

Choose lean meats, poultry, fish, lentils, and beans for protein.

Serve reasonably-sized portions.

Encourage your family to drink lots of water.

Limit sugar-sweetened beverages.

Limit consumption of sugar and saturated fat.

Remember that small changes every day can lead to a recipe for success!

For more information about nutrition, visit Choose My Plate.govexternal icon and the 2015–2020 Dietary Guidelines for American sexternal icon.

Look for ways to make favorite dishes healthier.The recipes that you may prepare regularly, and that your family enjoys, with just a few changes can be healthier and just as satisfying.

Remove calorie-rich temptations!Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits.

Instead only allow your children to eat them sometimes so that they truly will be treats! Here are examples of easy-to-prepare, low-fat, and low-sugar treats that are 100 calories or less:

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A medium-sized apple.

A medium-sized banana.

1 cup blueberries.

1 cup grapes.

1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus.

Balancing Calories: Help Kids Stay Active

Another part of balancing calories is to engage in an appropriate amount of physical activity and avoid too much sedentary time. In addition to being fun for children, regular physical activity has many health benefits, including:

Strengthening bones.

Decreasing blood pressure.

Reducing stress and anxiety.

Increasing self-esteem.

Helping with weight management.

Help kids stay active.

Children should participate in at least 60 minutes of moderate-intensity physical activity most days of the week, preferably daily. Remember that children imitate adults. Start adding physical activity to your own daily routine and encourage your child to join you.

Some examples of moderate-intensity physical activity include:

Brisk walking.

Playing tag.

Jumping rope.

Playing soccer.

Swimming.

Dancing.

Healthy Diet Plant-Based Diet

Make healthier food choices While you may need to make major changes to your family’s eating habits, changing everything at once usually leads to cheating or giving up. Instead, start by making small, gradual steps towards healthy eating—like adding a salad to dinner every night or swapping out French fries for steamed vegetables—rather than one big drastic switch. As small changes become a habit, you can continue to add more healthy choices.

Eat the rainbow. Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli), and so on—just like eating a rainbow.

Make breakfast a priority. Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. It’s important to focus on healthy choices, though, like oatmeal, fresh fruit, whole-grain cereal high in fiber and low in sugar, and low-fat milk instead of sugary cereals, donuts, or toaster pastries.

Look for hidden sugar. Reducing the amount of candy and desserts you and your child eat is only part of the battle. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. The body gets all it needs from sugar naturally occurring in food—so anything added amounts to nothing but a lot of empty calories. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods.

Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it.

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Limit dining out. If you must eat out, try to avoid fast food.

Don’t go any fat, go good fat Not all fats contribute to weight gain. So instead of trying to cut out fat from your child’s diet, focus on replacing unhealthy fats with healthy fats.

Avoid trans fats that are dangerous to your child’s health. Try to eliminate or cut back on commercially-baked goods packaged snack foods, fried foods, and anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans fat-free.

Add more healthy fats that can help a child control blood sugar and avoid diabetes. Unsaturated or “good” fats include avocados, olive oil, nuts, fatty fish, soy, tofu, flaxseed, Brussels sprouts, kale, and spinach.

Choose saturated fat wisely. The USDA recommends limiting saturated fat to 10 percent of your child’s daily calories. Focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, or grilled chicken or fish instead of fried chicken.

Be smart about snacks and sweet food Your home is where your child most likely eats the majority of meals and snacks, so it is vital that your kitchen is stocked with healthy choices.

Don’t ban sweets entirely. While many kids’ consume too much sugar, having a no sweets rule is an invitation for cravings and overindulging when given the chance. Instead, limit the number of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead.

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Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar and shakes and coffee drinks can be just as bad. Many juices aren’t any better nutritionally, so offer your child sparkling water with a twist of lime, fresh mint, or a splash of fruit juice instead.

Keep snacks small. Don’t turn snacks into a meal. Limit them to 100 to 150 calories.

Go for reduced-sugar options. When buying foods such as syrups, jellies, and sauces, opt for products labeled “reduced sugar” or “no added sugar.”

Focus on fruit. Keep a bowl of fruit out for your children to snack on—kids love satsuma or tangerine oranges. And offer fruit as a sweet treat—frozen juice bars, fruit smoothies, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, or sliced apples with peanut butter.

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Experiment with herbs and spices. Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories.

Check the sugar content of your kid’s cereal. There’s a huge disparity in the amount of added sugar between different brands of cereal. Some cereals are more than 50% sugar by weight. Try mixing a low sugar, high-fiber cereal with your child’s favorite sweetened cereal, or add fresh or dried fruit to oatmeal for a naturally sweet taste.

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