Childhood Obesity

Management and Treatment

How can I help my child if they have obesity?

The most important thing you can do to help your child is to focus on their health, not their weight. It’s very important that you support your child in their journey toward better health. Your child’s feelings about themselves are often based on your feelings about them. If you accept your child at any weight, they’ll be more likely to feel good about themselves. Avoid placing blame on your child, yourself or others.

It’s also important to talk to your child about their weight in a nonjudgmental way. You should allow your child to share their concerns with you. You can help your child by gradually changing your family's physical activity and eating habits. That way your entire family can benefit from new healthy behaviors.

There are many ways to involve the entire family, but increasing physical activity is especially important. Aim for your child to get at least one hour of regular physical activity each day. Some ways to accomplish this include:

• Lead by example: Parents have a direct effect on childhood obesity. If your child sees that you’re physically active and having fun, they’re more likely to be active and stay active for the rest of their lives.
• Plan family activities: Plan activities that provide everyone in your family with exercise. These activities may include walking, biking or swimming.
• Be sensitive to your child's needs: It’s important to help your child find physical activities they enjoy and that aren't too difficult.
• Take a break from the screens: Make an effort to reduce the amount of time your family spends doing stationary (sedentary) activities. This includes activities such as watching TV or playing video games. You should limit your child’s screen time to no more than two hours a day.

Make the most of the opportunities you have with your family to be healthier and more active.

How can I teach my child healthy eating habits?

The eating habits your child picks up when they’re young will help them maintain a healthy lifestyle when they’re adults. If you’re unsure how to select and prepare a variety of foods for your family, ask your child’s healthcare provider. They can refer you to a registered dietitian for nutrition counseling. They can also point you in the direction of resources in your community that offer healthy food options.

Do not place your child on a restrictive diet to lose weight. You should only place your child on a diet if their healthcare provider supervises one for medical reasons. Restrictive diets are hard to stay on and can lead to eating disorders and disordered eating patterns.

One way to begin teaching healthy eating habits is to serve a variety of fruits and vegetables to your family. Provide a “rainbow” of fruits and vegetables with every meal, including snacks. Avoid sugary drinks like soda, sweet tea, lemonade and sports drinks. The average child takes in more than 120 calories per day from these drinks alone.

Other approaches you can take to help your child include:

• Guide your family's choices rather than dictate foods: Make sure a wide variety of healthy foods are available in your house. This practice will help your child learn how to make their own healthy food choices.
• Involve your child in food shopping and preparing meals: These activities can offer hints about your child’s food preferences. They can also help you teach your child about nutrition and provide your child with a feeling of accomplishment. In addition, your child may be more willing to eat or try foods that they help prepare.
• Encourage your child to eat slowly: Your child can detect hunger and fullness better when they eat slowly.
• Eat meals together as a family as often as possible: Try to make mealtimes pleasant with conversation and sharing, not scolding or arguing. If mealtimes are unpleasant, your child may try to eat faster to leave the table as soon as possible. Then they may associate eating with stress.
• Plan for snacks: Continuous snacking may lead to overeating. But if you plan for snacks at specific times throughout the day, they can become part of a healthy diet. They won’t spoil your child's appetite at mealtimes. Try making snacks as nutritious as possible.
• Discourage eating meals or snacks in front of the TV: Try to eat only in designated areas of your home, such as the dining room or kitchen. If your child eats while watching TV, it may be harder to pay attention to feelings of fullness. It may also lead to overeating. They may also be exposed to ads for unhealthy foods.
• Try not to use food to reward your child: When you use foods such as sweets as a reward, your child may assume these foods are better than other foods. For example, telling your child they’ll get a dessert if they eat all their vegetables sends the wrong message about vegetables.
• Monitor your child's meals outside your home: Find out if your child’s school lunch program provides a balanced meal. If you can, pack your child's lunch to include a variety of foods. When dining out at restaurants, choose healthier items and think about portion sizes. Be a good example for your child and take half of the meal home for a second meal.