How to prevent obesity in children - the role of parents

The prevalence of childhood obesity has increased significantly over the past 20 years, raising concerns about the future health and well-being of millions of children worldwide. A World Health Organization (WHO) report shows that children in Poland are gaining the most weight in Europe. A phenomenon known as the "obesity epidemic" is becoming increasingly common, posing a particular challenge for children, given their vulnerability and the complex nature of their environment.

A child's early environment consists primarily of the family. Parents and caregivers have the greatest influence on a child, even when school and other peers join the community. A child's behavior and the formation of habits are influenced by their immediate environment. The role parents play in developing healthy behaviors in their children, particularly those related to nutrition and physical activity, is crucial in preventing obesity.

Why is it important to ensure your child has the right weight?

• Overweight children grow up to be very obese adults, which in turn can lead to many health problems and chronic diseases such as diabetes and heart disease.
• Research shows that children who have a healthy body weight are usually fitter, healthier, learn better, and have higher self-esteem and self-confidence.
• Support your child. Overweight children often know they have a weight problem and need to feel they can count on their parents to help them return to healthy habits.
• Let them know that you love them, no matter their weight, and all you want is for them to be healthy and happy.

How to help your child maintain a healthy weight

Here are 6 key ways to help your child reach a healthy weight:

• be a role model and take care of your healthy habits
• encourage your child to be physically active - 60 minutes a day is the absolute minimum, it is best if this dose is several times higher
• Food portions should be those for a child, not adults
• serve your child healthy, minimally processed meals, unsweetened drinks and snacks
• make sure that your child does not spend a lot of time in front of the screen (TV, phone, laptop), it is recommended that it should not be more than 60 minutes a day
• make sure your child gets enough sleep

Be a role model

Children often don't listen to adults, but they're good observers. One of the best ways to instill good habits in your child is to be a good role model. Set a good example by going for a walk or bike ride instead of watching TV or scrolling through your smartphone. Time spent playing together in active play not only lasts long but also builds a great relationship with your child.

Be active

All children need at least 60 minutes of physical activity daily to stay healthy. Of course, it doesn't have to be done all at once. Several short 10-minute or even 5-minute sessions of physical activity are enough to stimulate the body and increase energy expenditure. If your child isn't used to sports, encourage them to move at least a few minutes, and over time, build up to the recommended 60 minutes. A child is more likely to want to exercise if they find an activity they enjoy. It doesn't matter whether it's football, cycling, swimming, skateboarding, or tennis. The important thing is that the activity is enjoyable and the child feels comfortable.

Meal size matters

Try to avoid serving your child large portions of food. A good rule of thumb is to start meals with small portions and allow your child to ask for more if they're still hungry. Don't pressure your child to eat everything on their plate or eat more than they want. Avoid serving children's meals in large (adult-sized) plates, as this encourages larger portions.

Eat healthy meals

Children, like adults, should eat five or more servings of fruit and vegetables every day, which are excellent sources of fiber, vitamins, and minerals . Discourage your child from sugary or high-fat foods like sweets, cakes, biscuits, some sugary breakfast cereals, and sugar-sweetened drinks. These foods are usually high in calories and low in nutrients. Try to get most of your child's calories from healthier foods like fruit and vegetables, and starchy foods like bread, potatoes, pasta, and rice (preferably whole grain). It's best to gradually switch from sugary drinks to water if your child has previously become addicted to them.

Less screen time

Limit the amount of time your child spends on sedentary activities like watching TV, playing video games, or using a smartphone. Experts say children shouldn't spend more than an hour a day in front of screens.

Healthy sleep affects the proper weight

Studies show that children who don't get enough sleep are more likely to be overweight and at greater risk of obesity. Ideally, children should avoid using electronic devices before bedtime. Blue light generated by various screens can disrupt sleep, especially during the first few hours. Sleep also affects mood and behavior. Note: If your child has a diagnosed medical condition, the advice in this article may not apply. Consult a doctor first.

Endo.pl Imagination Factory Expert

Expert in physiotherapy and regeneration, lecturer at the Medical University of Warsaw, trainer in the field of biological regeneration, co-owner of Mobilemed, author of the podcast "Recipe for movement".