Did you know 20% of American children are obese? Defined as a disorder in which the body has too much fat, obesity can lead to health issues including asthma, liver problems, sleep apnea, bone and joint problems, type 2 diabetes, and heart disease risk factors like high blood pressure.

Beyond health risks, childhood obesity carries long-term economic impacts on families. According to the CDC, severely obese children incur $909 more in medical costs each year than their healthy-weight peers.

In the long run, children with obesity are more likely to become adults with obesity, leading to a higher chance of serious illnesses such as strokes, cancer, heart disease, diabetes, mental health issues, and even premature death.

In connection with Childhood Obesity Awareness Month, AltaMed is here to help families grow healthy. From understanding the root causes to implementing easy prevention methods, here’s how to prevent childhood obesity.  

Common Causes

While it’s easy to assume obesity stems solely from poor diet and lack of exercise, the truth is more complex. In fact, obesity is influenced by a mix of genetics, lifestyle, and environment. Here’s what matters:

• Genetics — A child’s risk of obesity increases if their parents are obese. However, genetics alone do not determine weight. Lifestyle and environment are also crucial.
• Eating Patterns — High-calorie, low-nutrient foods and irregular eating habits contribute to obesity. Balanced meals with proper portions are essential.
• Physical Activity — Lack of exercise, especially with increased screen time, is a major factor. 
• Access to Health Care — Regular check-ups can help catch weight issues early. Your children’s care provider will offer guidance on healthy habits.
• Sleep — Poor sleep affects hormones that control hunger, leading to overeating. Kids need consistent sleep routines, with 9-12 hours per night for most.
• Environment — Where children live and play affects their ability to maintain a healthy lifestyle. Limited access to nutritious food and safe play areas can present added challenges.

Avoiding Obesity from the Start

No matter their current weight, enforcing healthy lifestyle choices will improve your children’s well-being now and long into the future. 
 

• Build Healthy Eating Habits — Encourage a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. At the same time, replace consumption of sugary drinks with alternatives like water or milk. Teach your children about appropriate portion sizes to avoid overeating. If they’re hungry between meals, stock your home with healthy snack options like fruits, nuts, or yogurt.
• Encourage Regular Exercise — Aim for at least 60 minutes of daily physical activity. This can include walking, biking, or playing sports. Public parks, swimming pools, and hiking trails are great community resources for families of all sizes. When they’re inside, limit the time spent on screens, including TV, video games, and computers, to promote more active play.
• Foster a Positive Relationship with Food —Teach your children to listen to their body’s indicators and eat only when they’re hungry. Encourage a healthy attitude towards food and avoid using it as a reward or punishment. You can also involve your children in helping to plan and prepare healthy meals.
• Promote Better Sleep — Ensure your kids get enough rest each night, as lack of sleep can contribute to weight gain. Set consistent bedtimes and limit electronics as they’re winding down.
• Boost Their Emotional Well-Being — Teach your children healthy ways to deal with stress, such as through physical activity or creative hobbies. Encourage positive body image and self-esteem, regardless of shape or size.

By following these steps, you’re putting your kids on a path to lifelong health.

Care for The Whole Family at AltaMed 

For more than 55 years, our team of care providers has helped Southern Californian grow healthy. Your family can access obesity prevention programs and dietician counseling, as well as primary care, dental services, and specialists. Best of all, you’ll find everything you need at one location close to home. 

Get started now by clicking here or calling (888) 499-9303.