I was recently invited to be on a podcast with Lori Taylor, founder of The Produce Moms. We had a great discussion about healthy eating habits and the epidemic of childhood obesity.

Click below to listen:

Childhood obesity affects 18.5% of children ages 2-19. That’s about 13.7 million children here in the US, almost 1 in 5!  These are huge numbers, which is why Lori and I are working alongside parents and school nutritionists in an attempt counteract this.

What can we, as parents, do?

1) Establish Healthy Eating Habits

Everyone in the family should be eating a diet rich in fruits and vegetables, lean proteins, whole grains, and low fat dairy products.  Sweets should be limited and no more than 4 oz of fruit juice per day is recommended. Candy, soda and sugary drinks should be a special treat, limited to holidays or special occasions only.

Preventing childhood obesity can start as early as birth.  Among countless other benefits, breastfeeding has been shown to decrease the chances of obesity in childhood, adolescence and even young adulthood. Once your baby is ready for solid foods, offer a wide variety of pureed fruits and vegetables.  As your child grows, so should their intake of healthy foods. Replace toddler snack crackers with blueberries and take parboiled carrot sticks for on-the-go snacking.  Older kids will be more apt to take fruit that’s pre-cut, so spend the extra time that may be needed to encourage this.

2) Set a Positive Example with Family Meals

Setting a positive example for our children is one of the most effective parenting tools.  Try to sit together at the dinner table as often as possible. Family meals are an invaluable way of teaching our children what they should be eating and how they should be conducting themselves.  Dinner table conversations can also be a window into our children’s lives. Don’t miss this opportunity!

3) Eat Breakfast and Review School Lunch Menus

Everyone should eat breakfast, everyday.  Children who eat breakfast are less likely to become obese.  Teach your children healthy choices to make at school by reviewing the school lunch menu beforehand.  

4) Encourage Sleep and Exercise

Sleep and exercise are both equally important in the fight against childhood obesity.  I’m a big advocate of family exercise. Just like eating our vegetables, we have to model an active lifestyle.  Family walks, hikes, swimming, and bike riding are great ways to spend active time together. We should all strive for exercising 45 minutes/day for 5 days/week. Exercise also helps promote healthy sleep. Many of our children are not getting the necessary sleep their young, growing bodies need. Make bedtime routines consistent to set them up for a good night’s sleep.

(For more on sleep, click here for my recent post)

We all want our children to live healthy lives. To achieve that goal, it may mean spending extra time preparing healthy foods, saying “no” to sugary cereals and soda, or shutting off the screens to get them outside to play.

It isn’t always easy, but stick to it. Our children are worth it!