The rates of child obesity in the United States have been on the rise for decades. Obesity is defined as having a body mass index (BMI) above the 95th percentile for age and gender.

According to the Centers for Disease Control and Prevention (CDC), approximately 20% of children in the U.S. are obese. While genetics and other factors may play a role in obesity, there are two primary risk factors that parents and caregivers can easily change to help prevent childhood obesity.

1. Diet

What a child eats can significantly impact their weight and overall health. Processed and fast foods are often high in calories, unhealthy fats, and sugar, while lacking important nutrients.

Children who consume these types of foods regularly are more likely to become obese.

On the other hand, children who eat a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains are less likely to become overweight or obese.

Encouraging children to try new, healthy foods and involving them in meal preparation can help establish healthy eating habits.

It is also important to watch portion sizes and limit sugary drinks, like soda and juice. Water should be the primary beverage of choice for children. Additionally, children should have set meal and snack times, rather than grazing throughout the day.

2. Physical Activity

Regular physical activity is essential for maintaining a healthy weight and overall health.

Children who are sedentary and spend a lot of time in front of screens, whether it be the TV, computer, or other electronic device, are more likely to become obese.

The CDC recommends that children get at least 1 hour of physical activity each day. This can include structured activities, like sports and dance classes, as well as unstructured playtime, like riding bikes or playing tag outside.

Children should also limit their screen time to 2 hours or less per day.

Encouraging children to be physically active can be as simple as going for a walk as a family or having a dance party in the living room. Finding activities that children enjoy can make physical activity feel like fun, rather than a chore.

Conclusion

While there are many factors that can contribute to child obesity, diet and physical activity are two primary risk factors that parents and caregivers can make changes to address.

Encouraging a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains, and promoting physical activity through play and structured activities, can help prevent childhood obesity and set children up for a lifetime of healthy habits.