By Christina Brown, M.D.
Being mindful of nutrition and physical activity while our preschoolers are learning their ABCs and how to count may sound ambitious, but setting healthy habits early can have a lifelong impact. During National Childhood Obesity Month in September, parents and caregivers can shape a healthier future for their children by focusing on early interventions and healthy choices.
Why Childhood Obesity Matters
Rising rates of childhood obesity have become an epidemic, affecting 19.7% of youth nationwide, with one in three school-aged children in Baltimore being either overweight or obese. Childhood obesity isn’t just about numbers—it’s about creating a foundation for a healthy future. Being obese or overweight increases the risk for chronic conditions like type 2 diabetes, asthma and heart disease early in life. And managing a healthy weight is not about appearances, although young people who carry extra weight may struggle with body image issues.
Understanding Childhood Obesity
Children at risk for obesity may show signs beyond a body mass index (BMI) above the 95th percentile, such as difficulty keeping up with friends, shortness of breath, joint pain and snoring. Obesity is complex, with multiple contributing factors such as family history, lifestyle choices and socio-economic conditions. Regular screenings, including growth charts and BMI measurements during routine pediatric visits, help in early detection. It’s crucial to work closely with your child’s pediatrician to monitor patterns of rapid weight gain and family histories of related health issues so they can provide personalized support.
Practical Tips for Establishing Healthy Eating Patterns
• Teach Food Diversity: Introduce children to a variety of fruits and vegetables, explaining the benefits of different colors for the body.
• Meal Preparation and Hands-On Cooking: Create a grocery list together. Involve children in cooking to foster valuable skills and a preference for homemade over processed foods.
• Pre-Cut Healthy Snacks: Prepare healthy snacks like carrot sticks, apple slices or celery sticks for easy access. Store these options where children can reach them.
• Encourage Picky Eaters: Encourage trying new fruits and vegetables by cutting them into fun shapes or offering healthy dip options like hummus or Greek yogurt.
• Lead by Example: Make healthy choices and serve appropriate portion sizes.
• Interactive Mealtimes: Sit with children during meals and snacks to promote social interaction and the importance of eating with family or peers without screen distractions.
• Engaging Activities to Get Kids Excited About Food: Visit farmers’ markets or pick-your-own fruit farms to get children excited about fresh foods.
• Limit Juice Intake: Juice and processed fruit and veggie pouches can be significant sources of unnecessary calories and excess sugar while lacking healthy fiber removed during the juicing process. Instead, encourage your child to drink water or milk and offer whole fruits. Carry a reusable water bottle, letting your child choose one with their favorite character or add stickers. Avoid soda altogether.
• Trust Their Intuition: Allow children to self-regulate their food intake and notice fullness cues without being force-fed. Cues for small children include pushing food away and closing their mouth or turning away when offered food. Remember, children need smaller serving sizes than adults and typically do best with smaller, more frequent meals.
• Get Online Support: Digital resources for healthy eating, such as Kaiser Permanente’s Healthy Eating Tools, can help your child learn habits that promote feeling good, maintaining a healthy weight and having lots of energy.
Supporting a Healthy Lifestyle for Toddlers
Engaging preschoolers in daily physical activity is key for their health and well-being. Children in this age group should be active for at least one hour each day. Incorporating age-appropriate physical exercises, such as active games, playground visits or simple exercises like jumping jacks into their routine is important. Participating in these activities not only enhances their physical health but also boosts their confidence and self-esteem.
Additionally, daily screen time should be limited to one hour or less, as excessive screen time has been linked to higher risks of obesity. Instead, encourage supervised independent play, such as playing with pots and pans in the kitchen while you cook dinner. Ensuring uninterrupted sleep is also crucial for weight management. Parents can help their toddlers sleep better by establishing a consistent bedtime and wake-up time; implementing a calming routine for effective wind-down; maintaining a dark, quiet and cool bedroom and avoiding large meals and screens before bed.
Taking Action
By using practical tips and addressing factors contributing to childhood obesity, parents can make significant strides in promoting health and wellness among our youngest community members. Early childhood is the ideal time to establish healthy habits for the entire family that will last a lifetime. Together, let’s take tiny steps to create big changes.
Christina Brown, M.D., is a pediatrician practicing at the Kaiser Permanente White Marsh Medical Center in Baltimore County. She oversees the White Marsh, Annapolis, and North Arundel pediatrics departments and is an active participant in the American Academy of Pediatrics and the Harford County Medical Association.
