As a parent, your child’s health is of the utmost importance. One of the most pressing issues affecting children today is pediatric obesity.

Obesity can lead to an increased risk of heart disease, high blood pressure, diabetes, kidney problems, liver disease, breathing problems, depression and sleep apnea. Ultimately, obesity can increase health care needs and costs, as well as lessen quality of life and shorten life expectancy.

Children are obese when their weight is at least 10% higher than what is recommended for their height and body type and when their Body Mass Index (BMI) is at or above the 95th percentile BMI for age on their growth chart.

The causes of obesity are complex and include genetic/biological factors, cultural contributors, behavioral issues, medications, hormone imbalances, depression, low self-esteem and other social stressors with peers or family dynamics.

However, it is most strongly associated with overeating calories compared to the amount that your body is burning. Excess calories derive from poor food choices, excessive portions and lack of exercise.

There are many common themes associated with obesity from food choices, including what we eat and our mindset around eating.

Poor Food Choices

One common culprit is eating fast food/takeout more than once per week or relying on “kid friendly freezer foods” as regular dinner selections.

Processed noodle/pasta-based meals (like ramen noodles, macaroni cups or spaghetti) also contribute excessive calories that do not provide the “fullness factor” children need.

Snacks may also contribute to obesity. Be careful about keeping junk food in the home (like chips and sweets) and indulging in impulse cravings instead of planning small treats in advance.

Drink choices also play a major role in obesity if your child drinks fruit juices or other sugary beverages regularly. Consuming artificially sweetened beverages such as diet and zero drinks/flavoring packets can also contribute to obesity.

Poor Eating Habits

Poor eating habits also stem from our mindset around eating. These may include:

• Skipping meals
• Grazing instead of eating on a schedule
• Eating late at night
• Eating while distracted or doing another activity
• Eating in places besides the kitchen/at the table
• Eating out of a package/container
• Being picky about healthy foods
• Indulging in second helpings

Emotional eating (eating based on stress, happiness, a reward, taste/pleasure, sadness and boredom) can contribute to intake of excessive calories in the absence of hunger.

It is important to teach our children not to eat to fix how we feel (emotionally) but to eat as fuel for our bodies to function well and stay healthy. Learning to monitor for fullness and stopping before we get there is beneficial even if their plate is not finished.

Your healthiest meals involve more lean protein and vegetables and very little starches/carbs (including limiting starchy vegetables like potatoes and corn) or bread.

I recommend modifying textures through different cooking methods and modifying flavor aversions with seasonings/flavorings/dips to make lean meats and veggies more appealing!

Eating at the table as a family at home is the best method! Snacks should be on a schedule and include “real food” with protein every time (not just a carbohydrate/starch).

For drinks, all children really need is lots of plain water and a small amount of low-fat milk.

Lastly, lack of exercise and increased screen time can contribute to pediatric obesity. Remember that intensity, frequency and duration of exercise (how long and how often they are increasing work of breathing and heart rate) is more important than what sport they play. Daily, high quality activity is key!

Your children are looking to you, so let’s guide them for nutritional success. Lead by example by exercising, controlling portions and eating healthy WITH them. It is hard, but it is important!

If your child is struggling with obesity, look to your pediatrician for guidance.