7.8% of kids enrolled in the Weld County WIC program are currently obese. There are many risk factors that can cause childhood obesity. Some factors are diet, lack of physical activity, genes that are inherited, income and social relations, and sometimes mental health factors. Any combination of these risks can impact a child’s health. An old African proverb says, “It takes a village to raise a child.” From medical staff, parents, friends, schools, and family; We all have the goal of making sure kids in our homes grow healthy. This letter will go over what the risks are for obesity, tips the community can use to help kids manage their weight, and additional resources.
Below are short-term and long-term issues that are related to childhood obesity:
Obesity can cause immediate risks such as:
- High blood pressure
- Increased risk of heart disease
- Liver disease
- Breathing problems
- Heart burn
- Joint problems
- Problems in social situations
If unmanaged, obesity can cause diseases later in life such as:
- Heart disease
- Type 2 Diabetes
- Cancer
- Stroke
- Liver problems
- Joint problems
- Chronic pain
Weight loss and dieting is not recommended for kids. Instead, we work on weight management, which is maintaining their weight and stopping weight gain. This can reduce the risks that are associated with obesity.
Use these tips below to help with encouraging kids and your family to be healthy!
1. Eating a balanced meal: When we eat balance meals, all the nutrients mix together. This can help kids feel full faster and full longer. A plate with a whole grain, fruits and vegetables, a low-fat or fat-free dairy, and a small amount of protein is a balanced meal. For more information, visit Choosemyplate.gov.
2. Encourage kids to play outdoors: Water balloon fights, riding bikes, going to a park, and even playing with a hula hoop can get the kid’s body moving. When it’s cold outside, you can make snowmen, go sledding, go for a walk and play I Spy (this helps with creativity with all the snow). Kids can also help with shoveling the driveway and sidewalks.
3. Reduce screen time: When TV and movies are on, kids begin watching it. Unfortunately, kids begin to reduce other activities and watch more and more screens. It’s recommended kids get less than 2 hours of screen time per day. Coloring books, having kids help cook, small arts and crafts, and making blanket forts are all fun activities you can do with kids to get them away from the screen.
4. Offer fruits and vegetables: Fruits and vegetables are naturally low calorie and fat free. By offering kids a variety of fruits and veggies, we allow them to try different foods and find new healthy snacks in the future. Encourage kids to have whole fruits and vegetables every day.
5. Division of responsibility: Parents have the job to decide what, when, and where foods are offered. Kids can decide how much food they can take and if they will eat the food. This means, if a child is hungry after their first plate, a parent can offer more veggies. If the child declines, then both have done their roles. To make meal times more enjoyable, visit Ellynsatterinstitute.org
6. Preventing Obesity During Pregnancy: Mothers who are obese before and during pregnancy increases the risk that the child will be obese. Weight management before pregnancy can help reduce this risk. Weight loss is not recommended during pregnancy.
7. Sign up for free and reduced lunches: Schools offer nutritious meals and it’s possible that kids can get the foods for free or at a reduced price. School meals must meet the United Stated Department of Agriculture’s nutrition standards. This is to ensure that the foods offered are balanced and nutritious. By signing up for free/reduced meals, the schools receive reimbursements to help offset the high cost of food production in schools.
8. Check weight at Dr. Appointments: We can stop unnecessary weight gain by tracking and stopping it early. Every appointment with a medical professional is a chance to start the conversation of having a healthy weight.
9. Sleep at least 8 hours: Studies are showing that a lack of sleep in kids have a correlation of obesity later in life. Sleep habits are an important way to fall asleep and stay asleep longer. Remove any screens from the kids’ rooms (especially cell phones), have a bedtime, and use a daily routine when it’s time to get ready for bed.
Use the links below for cooking and money saving tips, recipes, and activities to do around Greeley:
Events around Greeley
Free cookbooks, recipes, and money-saving tips
Cooking Matters Class for Weld County
– Alex, UNC Dietetic Intern