Healthy Habits to Reduce Childhood Obesity: A Guide for Arizona Families

Childhood obesity is a problem for kids these days. It is hard to be healthy when you're busy and spend a lot of time watching screens or eating foods that are not good for you. Doing small things every day can really help your child feel better. At Agave Pediatrics, we think that stopping problems before they start is important and working with your pediatrician in Arizona can help families make healthy habits that last forever.

Understanding Childhood Obesity

Childhood obesity is a problem for kids when they have too much body fat. This body fat can make them really sick. It is not about how much they weigh. Childhood obesity can lead to a lot of health issues like:

• Type 2 diabetes

• High blood pressure

• High cholesterol

• Sleep problems

• Joint pain

• Low self-esteem and emotional stress

Childhood obesity is something we should be concerned about. The good thing is that if kids make some healthy changes to their lifestyle they can really cut down the risk of getting these health problems. Childhood obesity can be controlled if kids start eating healthy food and exercising regularly. This will help kids with childhood obesity stay healthy.

Encourage Balanced Meals

Eating healthy is really not that hard. You just need to make meals that have a bit of everything in them. This means you should have:

• Fruits and vegetables

• Whole grains

• Lean proteins like chicken, fish, beans and eggs

• Low-fat dairy products

• Healthy fats like avocado and nuts which are good for kids to eat when they are old enough

You should try not to eat foods that have a lot of sugar, bad fat and salt. Instead of giving kids sweet drinks, you should tell them to drink a lot of water all day long. Eating healthy is about having healthy meals and healthy drinks like water and healthy foods like fruits and vegetables and healthy proteins, like chicken and fish.

Make Physical Activity a Daily Habit

Children should get at least 60 minutes of physical activity most days of the week.

Fun activities include:

• Swimming

• Bike riding

• Playing at the park

• Soccer or basketball

• Dancing

• Family walks after dinner

In Arizona, outdoor activities are best scheduled during cooler morning or evening hours, especially during the summer months.

Reduce Screen Time

Spending a lot of time on phones, tablets, computers and television is not good for our body. It can make us gain weight. We need to be careful about this.

Helpful tips include:

• Set a limit on how much time we spend on screens every day.

• We should go outside. Play instead of using screens all the time.

• It is an idea to keep screens out of our bedrooms.

• We should plan things to do with our family that do not involve using electronics.

Replacing thirty minutes of screen time with playing outside can make us feel better and it is a good thing to do.

Prioritize Healthy Sleep

Sleep is really important for staying at a healthy weight.

General sleep recommendations are as follows:

• Infants need to sleep for 12 to 16 hours. This includes the time they spend napping.

• Toddlers need to sleep for 11 to 14 hours.

• Preschoolers need to sleep for 10 to 13 hours.

• School-age children need to sleep for 9 to 12 hours.

• Teenagers need to sleep for 8 to 10 hours.

Sleep is very important for children so it is an idea to have a consistent bedtime routine that helps children get the rest that sleep provides and this consistent bedtime routine really helps children get the sleep they need.

Practice Portion Control

Kids need more food than grown-ups. There are some ways to do this.

Simple strategies include:

• Use plates for kids.

• Let kids figure out when they are full.

• Do not make kids finish every meal.

• If kids are hungry, between meals give them snacks.

Teaching kids to pay attention to their hunger. When they are full, it helps kids eat healthy for their whole life.

Eat Together as a Family

Family meals are really good for you. They do more than just give you the food you need. Family meals also help you eat in a way. To have meals you should try to do a few things.

You should try to:

• Eat with your family several times each week

• Do not eat in front of the television

• Let your children help you make the meals

• Try healthy foods without making them feel bad if they do not like them

Family meals are important because children often learn what foods are good for them by watching what their parents eat. When parents make food choices children are more likely to make good food choices too.

Be a Positive Role Model

Children learn by watching the adults. When adults do things children want to do them Parents can help their kids form habits by doing a few things.

They can:

• Stay active. Move their bodies

• Eat foods that are good for them

• Drink water every day

• Don't drink many sugary drinks

• Talk about being healthy in a way not just about weight.

It is easier for children to have habits when the whole family is doing it together. Healthy habits are important. The whole family can do them. When the whole family has habits it is better for everyone.

Schedule Regular Wellness Visits

When you take your child to see the pediatrician for a checkup the pediatrician can keep an eye on your child's growth, what they eat and how healthy they are. The pediatrician will look at growth charts. Do BMI assessments and then give you advice that is just right for your child.

If you are worried about your child's weight or what they eat or how much they run around you should talk to the pediatrician about it when you go for a wellness visit.

When to Seek Medical Advice

Talk to your child's doctor if you notice:

• Is gaining weight rapidly

• Has difficulty keeping up with physical activities

• Snores regularly or has sleep problems

• Shows signs of emotional distress related to weight

• Has a family history of diabetes or heart disease

Getting help can prevent health problems that last a lifetime.

Helping Arizona Families Build Healthier Futures

Preventing childhood obesity is not about stopping kids from eating things they like or looking for solutions. It is about helping kids have daily habits that they can keep when they grow up. Eating food, playing outside a lot, getting enough sleep and going to the doctor regularly are all very important for kids to grow up healthy.

At Agave Pediatrics our team wants to help families make choices about their kids' health. If you need help with what to feed your kids or you are worried about how they're growing or you just want to know how to keep them from getting sick our doctors are here to help you and your family every step of the way. If you are looking for a pediatrician in Arizona, Agave Pediatrics is a good place to go because we really care about kids and we give each family the attention they need from the time their kids are babies until they are teenagers.