How to Help Kids Reach and Maintain a Healthy Weight
Shanthi Appelo, MS, RD
| 4 min read
About 14.7 million, or 20% ,of children in the United States have obesity, according to data from the U.S. Centers for Disease Control and Prevention (CDC).
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.
Genetics play a role in weight and obesity, particularly before and during pregnancy, according to the Cleveland Clinic. Pre-pregnancy obesity, weight gain during pregnancy and gestational diabetes in mothers are linked to a higher risk of obesity in a child.
Socioeconomic factors play a role in obesity rates. Children who live in poverty are more likely to develop obesity, per CDC data.
Family behaviors and environmental factors also play a key role in weight gain and overall health. In a new study published in JAMA, rates of childhood obesity in the U.S. increased from 2007 to 2023. The study noted chronic conditions, trouble sleeping and limitations on physical activity also increased significantly in those 16 years, all of which are related to obesity.
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
Ultra-processed foods are foods that have been formulated and manufactured with many ingredients and no longer resemble the original constituent foods. This group of foods is linked to higher risk of obesity and other health conditions such as Type 2 diabetes.
A new study from the CDC looked at American consumption of ultra-processed foods. On average, children age 1 to 18 get 62% of their calories from ultra-processed foods. This is more than adults, who get 53% of their daily calories from these foods. The top ultra-processed foods children and teens eat include:
- 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
An active lifestyle with plenty of play and physical activity are important for physical health. Only about 25% of children get enough exercise, according to the American Academy of Pediatrics (AAP).
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
Quality sleep is essential for health and development, and adequate sleep is linked to lower risk of obesity. Children need eight to 12 hours of sleep each night, depending on age. Younger children need more sleep while teens need less. A regular bedtime routine and at least an hour break from screens before bed will help children and teens get good sleep.
Parents can talk to their child’s pediatrician or primary care provider about healthy weight, lifestyle habits and overall well-being.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.
Image: Getty Images
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