20 Sep 9 Tips to Help Children Stay a Healthy Weight from an Online RDN

Malnutrition is a serious issue in the United States. This includes both undernutrition and overnutrition. Malnutrition can have a profound impact on a child’s ability to learn and succeed in school.

Malnutrition in children is often linked to socioeconomic disparities. Low-income families and marginalized communities are disproportionately affected by both undernutrition and overnutrition. Limited financial resources can restrict access to fresh, nutritious foods, leaving many families reliant on cheaper, calorie-dense but nutrient-poor options. Moreover, these communities may lack access to safe places for physical activity and face barriers to healthcare and nutritional education.

The prevalence of unhealthy diets high in processed foods, sugary beverages, and fast food has led to a surge in childhood obesity. Overnutrition not only increases the risk of immediate health issues like type 2 diabetes, high blood pressure, and heart disease but can also have long-term consequences for a child’s overall well-being and life expectancy.

Here are nine tips to make health a central concern for your entire family:

1. Initiate Conversations: Our children are inundated with distorted messages about body image, weight, and health. The pervasive influence of fad diets and misinformation can be overwhelming. Your home should serve as a bastion for sound dietary and exercise habits, as well as a source of accurate information. Always emphasize discussions centered on health rather than weight. Avoid criticism and comparisons, and maintain open dialogues about what constitutes a healthy lifestyle for your family.
2. Harness the Power of Science: Children are naturally curious about science. Engage their interest by explaining how various nutrients contribute to their well-being. Discuss topics like hair and nail growth, gut health, and bone health. For younger children, educational programs such as PBS Kids can be an informative resource. Employ tools like the Go, Slow, and Whoa chart to keep your kids informed; knowledge is a critical foundation for making wise dietary choices.
3. Beware of Portion Sizes: Over the past two decades, portion sizes have ballooned, in some cases even tripling in size. We live in an era that promotes “bigger is better,” perpetuating these misconceptions. When dining out, consider sharing meals, and at home, serve food on smaller plates. Encourage your children to listen to their bodies; an empty plate should not equate to adequate nutrition.
4. Master Nutrition Labels: Extra calories hide in plain sight. Acquire the skill of deciphering nutrition labels. Pay attention to the serving sizes indicated on the label; consuming more than one serving necessitates adjusting the nutritional information accordingly.
5. Shop Wisely: Involve your children in creating grocery lists and selecting snacks. Solicit their input in crafting the family menu and encourage them to pick a vegetable or fruit for the day. This empowers them, instilling a sense of control and fostering healthier eating habits. Before heading to the store, check your pantry and stick to your shopping list to reduce waste and save money. Prioritize the outer aisles of the store, which typically feature fresh produce, meats, and dairy. Avoid impulse purchases by refraining from shopping on an empty stomach.
6. Prioritize Sleep: Numerous studies have established a link between sufficient sleep and maintaining a healthy weight. Inconsistent or erratic sleep patterns can disrupt hormonal balance and lead to weight gain. Establishing healthy sleep habits and routines will contribute to your children’s overall well-being. This means, beware of electronics in the bedroom. Many kids spend the night connected, online, scrolling, chatting, and more. This is not healthy.
7. Unplug and Get Active: Promote physical activity as a family endeavor. Encourage your family to embrace an active lifestyle through activities like tag, bike rides after dinner, jumping rope, and walking to nearby destinations. Transform walking into the preferred mode of transportation for your children by setting an example. Limit screen time by removing TVs, computers, and smartphones from your kids’ bedrooms, adhering to the recommended maximum of two hours per day of screen time.
8. Rethink Beverages: Beware of the hidden sugar and excessive calories lurking in seemingly innocuous drinks. A modest 12-ounce glass of apple juice contains nearly 200 calories, while water with a slice of lemon boasts none. Make water the primary choice for hydration, and enhance its appeal with lemon and orange slices or mint leaves. For a refreshing twist, freeze water bottles overnight to create icy drinks for school. Ultimately, water should be the beverage of choice.
9. Embrace Incremental Changes: Remember that small changes can yield significant results. Even if this list appears daunting, you can commence your journey to better health by implementing one small change at a time, gradually incorporating others.

Good nutrition and regular exercise serve as the bedrock of our children’s health—both physical and mental—and lay the foundation for their academic success and future devoid of costly medications. The adoption of healthy habits and conscientious choices regarding food and physical activity as a family represents a pivotal first step in the battle against childhood obesity.