Childhood Obesity

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Childhood Obesity Prevention: Habits2Have®

Whether your child is overweight or not, it's never too early (or too late) to start teaching about eating right and living well. Here are some key Habits to Have® to help prevent childhood obesity and teach your kids healthy habits that will last a lifetime:

1. Change your formula: Consume less, expend more.

It sounds simple, but the key to childhood obesity prevention is managing the amount of calories that go in and increasing the amount of calories that are burned with exercise.

2. Make food fun.

If eating right seems like punishment, no kid will want to do it. Involve your children in meal planning, grocery shopping and cooking. Give your child several healthy choices and let him or her plan dinner. Make funny faces out of veggie sticks. Use pretzels to make fruit or veggie sculptures.

3. Make family dinners a priority.

Life is busy and schedules are hectic. But studies show that kids in families that sit down together for dinner several night a week are more likely to adopt healthy eating habits and behavior. They also do better in school.

4. Be a role model.

Even if it seems like your kids (and especially your teenagers) don’t notice anything about you, they do. The lessons you impart now will stick with them for a lifetime. If you make an effort to eat right and get exercise, your kids will notice. Don’t just tell your kids to eat healthy snacks, have one yourself to stress that you are serious about childhood obesity prevention. See 10 Ways to Help Children Develop Healthy Habits.

5. But remember, no one is perfect.

Not everything that goes into your mouth is going to be whole grain, homemade or 100% nutritious. And that’s OK. Show your kids how to have a healthy relationship with food by remembering moderation and eating right throughout the day.

6. Follow the 5-2-1-0 rule

The 5-2-1-0 rule is a simple formula (created by Let's Go!, a childhood obesity prevention program) that parents can follow to try to get kids to eat right and exercise more.

5 – Eat at least 5 servings of fruits and veggies per day
2 – Spend less than 2 hours a day in front of screen
1 – Spend at least 1 hour per day doing something active
0 – Limit sweetened drinks (to 0 per day) and drink more water and low-fat milk

7. No more portion distortion.

Over time, our portion sizes have grown increasingly larger. A good way to keep from overeating is to use smaller plates and smaller bowls. We’re used to filling our plates, but that’s usually far more food and calories than we actually need.

8. Make school healthy.

Even if you stock your home with healthy snacks, your child spends much of the day at school. At school, children are surrounded by unhealthy food options, from vending machines to fried food in the cafeteria. Talk to your PTO or principal about how the school can become a healthier environment. Learn more about the Healthy Schools Program from the Alliance for a Healthier Generation.

9. Let your kids lead.

Kids tend to embrace change more if they have some say in it. Don’t just tell your kids how to eat right and live well. Empower them to make their own healthy decisions and be part of childhood obesity prevention efforts. Learn more about the kid-led movement at empower ME.

10. Ask for help.

There are lots of resources to help you help your child. Talk to your child’s health care provider, school nurse or PE teacher. A dietitian can help you come up with healthy meal plans. Many hospitals offer pediatric weight management programs. Many YMCAs and Boys and Girls Clubs are involved in fighting childhood obesity prevention and may offer some helpful programs and classes.

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