How moms can reduce their kids' risk of obesity
Look around and you will see so many kids who are
overweight. Often these kids also have
parents who are overweight. CDC reports that childhood obesity in the USA has become a very
serious problem. Being overweight puts
adults and children at risk for poor health.
How many kids in the US are obese?
For kids ages 2-19 years of age:
- 18.5% are obese which equates to 13.7 million obese kids in the USA
- 13.9 % of kids ages 2-5 are obese
- 18.4% of 6-11-year olds are obese
- And 1 out of 5 or 20.6% of 12-19-year olds are obese
Moms (and Dads) play an important role in helping prevent
obesity in their kids. Medical
Press has a good article discussing 5 healthy habits of Moms that can
reduce obesity risk in their kids. The
article published by the journal BMJ discusses research about 17,000
female nurses and their 24,289 kids and looked at five healthy habits of the
moms. These 5 healthy habits lowered
their kids risk of being overweight by 75%.
5 Healthy Habits
for Moms
- Exercise Regularly – the moms who walked instead of sitting on the couch were less likely to have obese kids. Moms who exercised about 2.5 hours per week had kids who were 21% less likely to become obese as teenagers. Moms who sat more and exercised less were more likely to have kids who were obese as teenagers. Not really a surprising finding.
- Alcohol consumption – the researchers didn’t have study participants who were heavy drinkers (after all they did study health professionals) but they did find moms who were moderate drinkers. Those who had 1-7 drinks a week had kids with a 11-20% lower risk of obesity. They found that kids of moms who were moderate drinkers had lower risk of obesity than teetotalers.
- Eating
habits – surprisingly, kids of moms who had the best eating habits were not
really less likely to be obese. This
finding was a surprise to the researchers.
They thought this was because so many kids are eating school meals –
some eat school breakfast and school lunch and the influence of other kids and
eating outside the home such as at a neighbor’s house. Moms can be more of an influence on their
kids eating habits by having their kids skip the School breakfast and School lunch
and preparing breakfast at home and packing a healthy MyPlate lunch for their
kids. The kids can bring their lunch to
school and buy real milk at school. (Kids
should have real milk with meals. Save the water or 110% juice for snack time.)
Help kids choose healthy snacks - Maintaining a healthy weight – The University of San Francisco notes: “A child with one obese parent has a 50% chance of being obese. When both parents are obese, their children have an 80% chance of obesity.”
- Not smoking – Kids of moms who didn’t smoke were 31% less likely to be obese.
What
can moms, parents do to reduce the chances of having overweight or obese kids?
1.
Move
more, sit less – I like how Dr. Sears in “The Healthiest Kid in The
Neighborhood” recommends kids earn their TV or “screen” time by playing outside
first. Dr. Sears recommends a house
rule: “Time Sitting = Time Moving”. Parents can encourage schools and day care
centers to have more recess and more gym classes at school. A shout out to Martha Roby a former middle
school principal. She developed a
program in her middle school that had teachers reward well-behaved students
with a lunch ticket to eat outside (weather permitting). She set aside an area on the school grounds
and had picnic tables installed and a basket hoop. The middle schoolers loved getting this
reward and it promoted physical activity as the students played some basketball
or walked around after they ate.
2.
5 A Day
– UCSF
notes that “almost 80% of young people
don’t eat the recommended daily servings of fruits and vegetables”. Not really surprising. When students in my nutrition class track
what they eat, very few report eating 5 A Day.
Parents who have their kids eat breakfast can ensure some fruit at
breakfast. Parents who pack their kids’
lunch can include a fruit and a veggie in that lunch.
3.
Healthy
Eating: Follow Dear Abby’s advice: “Healthy eating is the basis of healthy
living”. I couldn’t agree more. Very
good advice for March which is National Nutrition Month.
Sources: CDC, Medical
Press, BMJ, University
of San Francisco, UCSF, advice Image Sources: Child,
Scale,
Exercise
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