Preventing Childhood Obesity as Parents

Obesity in general is a significant health concern, but we shouldn't just think of it as being adults. Child obesity is also a big problem, and the main cause is parental influence.

Stats show that between 2021-2022, 10.1% of children aged 4-5 (reception) were obese, with a further 12.1% of children being overweight. Also, 23.4% of children aged 10-11 (year 6) were obese and 14.3% overweight.

This data is gathered as part of the National Child Measurement Programme and published by NHS Digital.

Balancing time constraints within busy schedules whilst prioritising children's healthy meals, sleep and physical activity can be a significant challenge for many parents.

Diet: Lead by Example

Educating parents and making them aware of how their own diet influences their child's wellbeing is a great start. Parents are the main role models, and influence their children's eating behaviours from the earliest stages of life. Creating a healthy food environment at home plays a crucial role in supplying positive dietary choices for the entire family. Having balanced meals not only benefits the parents themselves but also encourages children to develop healthier eating patterns over time, and reduces the risk of their children developing obesity.

Children tend to mimic their parents' eating habits and food preferences, essentially learning from their behaviours. Promoting healthy eating habits is a powerful way to positively shape children's dietary choices. In 2017, statistics show that only 18% of children consumed the recommended five portions of fruit and vegetables a day. Involving children in meal planning and discovering new foods will encourage the consumption of nutritious foods such as fruit and veg. This increases the likelihood of children making healthier choices when it comes to their diets.

Have a Consistent Sleep Routine

Children of different ages need different amounts sleep:

• 1-2 years old: 12-14 hours

• 3-5 years old: 10-13 hours

• 6-13 years old: 9-11 hours

• 14-17 years old: 8-10 hours

Sticking to a consistent sleep schedule, including on weekends, will help children sleep better.

Having good sleep helps prevent obesity, type 2 diabetes, and problems with attention and behaviour. Children who don’t get enough sleep are at a greater risk of gaining weight. Less sleep can also discourage physical activity if the child feels exhausted.

Move More

Children who are physically active have stronger muscles and bones, better cardiovascular fitness, and lower body fat than children who are inactive. Children aged between 3–5 years should be physically active throughout the day. Children aged anything from 6–17 years need a minimum of at least 60 minutes of physical activity every day.

in 2017, 20% of boys and 14% of girls were meeting the UK government’s physical activity guidelines for children.

Moving more as a family is a great way to promote healthy physical activity. Walking to school rather than driving short distances, walking the dog after school, riding bikes, or just kicking a ball around the garden all count toward physical activity.

Further Help

If you are concerned about your child’s weight, contact myself for more information or talk with their doctor. If your child is overweight or obese, your doctor will provide more information about how to lose weight, or refer you to a specialist.

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Disclaimer

This blog is for informational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new medication or weight loss program.