Do Right!®

Treating Childhood Obesity

The issues of healthy eating and physical activity should be addressed by and involve the whole family. A child should not be singled out for being overweight or obese, and the lifestyle changes that are necessary should be followed by the whole family. Nutrition and physical activity are important for everyone, regardless if they are at a healthy weight or are considered to be overweight or obese.

5, 2, 1, Almost None

Some easy numbers to remember and help your kids stay healthy are:

• 5: Eat at least 5 fruits and vegetables a day

• 2: No more than 2 hours a day of screen time (TV, video games, recreational computer time)

• 1: At least 1 hour of physical activity each day

• Almost None: Consume almost no sugary drinks (soda and sports drinks), no more than two servings per week is enough

Change family behaviors

Get the whole family engaged in healthy lifestyle changes.

• Start small: Begin with small changes that can be added into the daily routine of the family, and they will be easier to maintain long term.
• Set goals: Make sure the goals are realistic and measurable both for each individual and the family as a whole.
• Recognize triggers: Be aware of situations that my tempt you or your family to fall back into old habits, and be prepared with alternatives to combat these temptations.
• Celebrate success: Use rewards frequently when goals are achieved or healthy behaviors are maintained. Make sure the rewards are healthy and continue to encourage future success.
• Keep it positive: Make the focus on healthy lifestyle changes instead of weight loss or appearance. It takes time and commitment in order to combat childhood obesity. Don’t get discouraged if results are not seen right away.
• Be flexible: Make sure the plan is working for your family, and if it isn’t, make the necessary changes so that your goals can be met and healthy lifestyle changes can occur.

Create a healthy-weight environment

Make sure the environment that your family is exposed to supports your healthy lifestyle changes.

• Surround your family with healthy foods: Keep fruits, vegetables, whole grains and healthy snacks in your house at all times to encourage healthy eating. Keep junk food, unhealthy snacks and drinks filled with sugar out of the house.
• Eat in: Encourage sitting down to family meals at your house and explore new, healthy recipes. Get everyone involved in meal planning and grocery shopping. Avoid eating out at fast-food and other restaurants.
• Build physical activity into the daily routine: Encourage physical activity of any form with your children and family. Plan family outings that involve physical activity or modify a current family activity to include physical activity such as: walking to the library or store instead of driving.
• Limit household screen time: Set limits on the amount of TV and computer time for each member of the family. Also, avoid eating in front of the TV and keep TV’s and computers out of the bedrooms.

Be a positive role model

In order to get your child to make lifestyle changes in the areas of nutrition and physical activity, you must first make changes yourself.

• Make healthy food choices
• Keep temptations out of the house
• Engage in physical activity each day
• Stay positive
• Give positive encouragement to your child

For more information visit the Mayo Clinic’s article for information on combating childhood obesity.

Local Resources for Treating Childhood Obesity

• Cincinnati Children’s Comprehensive Weight Management Center
• Cincinnati Children’s HealthWorks
• NetWellness