Nutrition, Exercise, and More: Key Tips for Parents to Reduce Childhood Obesity

As the saying goes, “Obesity is not a disease; it is a lifestyle affliction. It is a symptom.” The increasing prevalence of obesity among children is a growing concern for parents. To address this, it is crucial to help children develop, maintain, and understand the importance of a balanced and healthy diet from an early age. Dr. Sushma Gopalan, Child Psychologist and Child Life Specialist at Aster CMI Hospital, Bangalore, shares effective strategies to instill healthy eating habits and a positive relationship with food.

Focusing on a Healthy and Balanced Diet
A balanced diet should include a variety of vegetables, fruits, and grains, along with proper hydration. Emphasizing family meals and avoiding screen time during eating can promote mindful eating. This helps children become aware of portion sizes, the taste and texture of their food, and their body’s signals when they are full. It is also essential to limit junk food and sugary, processed, or canned items.

Establishing healthy eating habits and a positive association with nutritious food requires discipline and consistency. From infancy, parents should make a conscious effort to set these patterns. While it can be challenging to say “no” to children’s requests for junk food, especially with the constant exposure to advertisements and food outlets, persistence will help children adapt to a healthier lifestyle over time.

Encouraging Physical Activity
Providing children with ample opportunities for physical activity is equally important. Activities like running, jumping, biking, swimming, and playing outdoors can significantly improve a child’s physical health. Reducing screen time and increasing active play can have a profound impact. Depending on their age, enrolling children in structured sports or family activities like biking or household chores can also help them stay active while fostering a sense of responsibility.

Implementing Lifestyle Modifications
Adopting a healthy lifestyle as a family can set a powerful example for children. When parents model healthy behaviors, children are more likely to embrace them. In such environments, children are less likely to use food as a coping mechanism for emotions. Additionally, limiting screen time can help children maintain a healthier sleep schedule, ensuring they get the rest they need. Acknowledging and appreciating their healthy choices will further encourage them to continue these habits.

Consulting a Paediatrician
If, despite following a healthy diet and lifestyle, a child’s weight remains a concern, consulting a paediatrician is recommended. Professional guidance can help identify underlying issues and provide tailored solutions.

A Family Effort
Creating a supportive environment is key to ensuring children eat healthily. A healthy lifestyle is a collective effort that requires persistence and consistency. Food should not be used as a reward or punishment, as this can create negative associations. Instead, it should be viewed as a source of energy and nourishment.

Parents, it’s time to lead by example—move more, reduce screen time, choose healthier foods, avoid junk food, stay hydrated, prioritize sleep, and teach children better ways to cope with emotions. By doing so, you can help your child build a foundation for a healthier, happier life!