Parents: Tips To Prevent Childhood Obesity In Your Children

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Offer your kids nutritious meals and snacks with an appropriate number of calories. You can help them develop healthy eating habits by making favorite dishes healthier and by reducing calorie-rich temptations.

1. Encourage healthy eating habits. Small changes can lead to a recipe for success!
   • 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, sugar, sodium and saturated fat.

   Make favorite dishes healthier. Some of your favorite recipes can be healthier with a few changes . You can also try some new heart-healthy dishes that might just become favorites too!

   Remove calorie-rich temptations. Treats are OK in moderation, but limiting high-fat and high-sugar or salty snacks can also help your children develop healthy eating habits. Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

   • A medium-size apple
   • A medium-size banana
   • 1 cup blueberries
   • 1 cup grapes
   • 1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus

    

   Help your kids understand the benefits of being physically active. Teach them that physical activity has great health benefits like:

   • Strengthening bone
   • Decreasing blood pressure
   • Reducing stress and anxiety
   • Increasing self-esteem
   • Helping with weight management

   Help kids stay active.
   Children and teens should participate in at least 60 minutes of moderate-intensity physical activity most days of the week, and every day if possible. You can set a great example! 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

   Reduce sedentary time. Although quiet time for reading and homework is fine, limit “screen time” (TV, video games, Internet) to no more than two hours a day. The American Academy of Pediatrics doesn’t recommend TV for kids age 2 or younger.12 Encourage your children to find fun activities to do with family