BY FLOYD SHEWMAKE, M.D.
The Centers for Disease Control and Prevention (CDC) estimate that nearly one in five kids in the United States are overweight or obese. That’s three times the number of kids who suffered from childhood obesity 30 years ago! Being obese can be devastating for kids-along with the accompanying health issues, excess weight in childhood can mean social and psychological problems, as well.
The CDC also notes that obese children are more likely to become obese adults. Similar to other chronic health conditions that arise before adulthood, the long-term effects of childhood obesity are what make the epidemic particularly troubling.
Not only are overweight children putting themselves at risk for developing diabetes, but they are also opening themselves up to the possibilities of developing heart and blood pressure problems later on in life, among other things.
On top of physical consequences, childhood obesity can also have substantial mental and emotional impacts on children, leaving them with low self-esteem that they may carry into adulthood. However, by learning how to live a healthy lifestyle early in life, it is easily preventable.
Since children learn best through example, modeling their eating habits after your own can make a big difference. The American Academy of Pediatrics recommends incorporating the 5-2-1-0 system when planning family meals and time. Meaning, parents should aim for:
• 5 fruits and vegetables per day
• Limit screen time to less than 2 hours
• Get at least 1 hour of physical activity
• Drink 0 sweetened beverages
These simple steps span across diet and exercise to make for a well-rounded healthy way of living.
Aim for five fruits and vegetables per day
Whether they’re picked fresh out of your own garden, or picked up at the grocery store, fruits and veggies are always a good source of vitamins and nutrients that everyone needs, in addition to healthy fiber.
Many fruits contain Vitamin C which is necessary to help keep the immune system healthy and fight off virus infections. It will come in handy when kids are exposed to cold and viruses that develop throughout the school year.
As for vegetables, remember that the more color in the vegetable, the more nutritional value they possess. Choose colorful vegetables such as spinach, eggplant and broccoli-leave the pale-colored iceberg lettuce at the store.
Limit screen time to two hours per day
Sitting in front of the TV or computer for hours upon hours can have detrimental side effects. Being physically active is key to motor and neural development, especially in young children, and helps to burn calories.
Get at least one hour of physical activity per day
Motivate your children to stay active by encouraging them to take part in extracurricular activities at school or by taking them to the park to play. If you find an activity that he/she enjoys, you’ll find it’s easier to tear them away from their video games and TV shows. Better yet, find activities that the whole family can enjoy together!
Drink zero sweetened drinks
Eliminate sodas or juices that are packed with sugar. Water and milk are the best options. Fruit juices should be 100 percent juice, and can even be watered down to limit sugar intake.
With all of the factors that contribute to unhealthy lifestyles available to children each day, motivating and encouraging them to pursue healthy habits is half the battle. Children model their parents and choosing to be healthy yourself will positively affect your children and their future.
Floyd Shewmake, M.D., is the senior medical director for Blue Cross Blue Shield of Arizona. Dr. Shewmake has more than 30 years’ experience in the healthcare industry. He earned his medical degree from Rush Medical College. Follow Blue Cross Blue Shield for the latest in health @BCBSAZ
