Childhood obesity is a serious medical condition that affects both children and adolescents. 17% of children ages 6-19 are overweight. With a society that promotes large intakes of food and inactivity it is no wonder this is becoming an increasing dilemma within our country. It paves the way to health problems in children that were once only reserved for adults such as heart disease, cancer, and type 2 diabetes. Obese children are more likely to have self-esteem issues and suffer from depression. More troubling is that this encourages a pattern of behavior that makes obese children more likely to become obese as adults. In fact, statistics show that children born in this generation have a shorter lifespans than their parents.

As parents, we want to prevent such a bleak outcome for our kids. We’re giving you our top tips to combat childhood obesity by encouraging a family culture of health living practices.

1. Start with Breakfast

Breakfast is the most important meal of the day – you hear it all the time.   Not only is breakfast linked to better brain function in children, it also jump starts the metabolism.  Since the  metabolim slows down during the 8-10 hours they are resting, breakfast kicks it into gear earlier in the day.   Eating breakfast regularly also establishes a normal eating pattern which is key to maintaining a healthy weight.  Childhood obesity in part, is due to a lack of normal eating patterns.  We understand that mornings are usually the busiest part of the day, but just because breakfasts are quick to make don’t make them any less nutritious!  Here are a few ideas you can do in your busy household!

2. Try Something Juicy

Is your child’s serving size out of control? Try smaller portions and small snacks in between meals. Again, eating more frequently keeps the metabolism going. If they are dissatisfied with the portions you give them during meal times, sate their appetite in between meals with juicy snacks. Juicy foods such as fruits contain lots of water that help curb the appetite. Here’s a unique, tasty fruit that your kids are sure to love!

3. Dip It!

It’s ALWAYS a struggle to get our children to eat their veggies. But children love dipping their food and being able to dip is a great way for the little ones to accept vegetables into their diet. The key here is to not let them dip in fatty dressings like honey mustard or ranch too often (or at all). Try to find some healthier alternatives.

4. Try Sugar-Free

According to the Center for Disease Control, 1 out of every 3 children born after 2000 will develop diabetes in their lifetime. We can prevent this by curbing their sugar intake. Since a child’s sweet tooth may be hard to get around, you can bake their sweet treats using a sugar substitute! Don’t worry, not all of them have that “diet” taste!

5. Cut Back on the Soda

Sodas are often the beverage of choice among children. But sodas are also high in sugar and are full of empty calories meaning, they provide no nutritional value whatsoever. Even diet sodas are harmful because of how we metabolize what is in it. Fructose, a primary ingredient in many sodas, cannot be broken down into useful energy. For this reason it is stored directly as fat – regardless of the “diet” labels. Instead of giving your child a soda, try substituting it with a drink that has less calories and sugars.

6. Encourage Activity by Exercising with Them!

Play like a kid! Participating in activities with your kids not only encourages them to get healthy, it gives them a healthy self-image which in turn will lead to better life choices (i.e. eating habits). Don’t feel like you have to play a sport with your child for the exercise to be beneficial! Here are a few tips on fun ways to engage actively with your little ones!

7. Involve Kids in Meal Planning

Kids are more likely to eat the foods you provide when they are involved in the meal planning. This is especially important when they are off in school and they have the urge to trade lunches. Learn the ABC’s of packing lunches with your kids!

8. Keep a Positive Self-Image

Self-Image is important for a child especially when it comes to making the right life choices. If you are trying to lead a healthy lifestyle for you and your family, remember, don’t make weight the focus of your relationship. Let them know that you love them unconditionally and be supportive!