The statistics around childhood obesity are not encouraging. When we look at the statistics provided by the CDC, we see that obesity affects some 13.7 million children between 2 and 19. That’s over 18 percent of American children and teens. Even when we’re not talking about obesity, the food choices we make for our children impacts more than weight. The consumption of junk food and fast food lead to attention and focus issues, mental illness (including depression), as well as the risk for long-term illnesses and obesity.
As a parent, we want to do what is best for our children. We want to set them up for success. This includes caring about their health and acting accordingly!
We all imagine the horror of dealing with a picky eater, a child with a sweet tooth, or the kid who won’t get up and go outside to play.
That said, as the parent, it is our responsibility to instill values of physical activity and healthy eating into our children. Here are some ways you can do it!
4 Ways Parents Can Encourage Healthy Habits
1) Lead By Example
Children don’t always do what you say, but they will do what you do. If you, as an adult, are expressing opinions about food freely, you may inadvertently impact your child’s eating habits. Demonstrating that it’s okay to leave vegetables uneaten, to express a deep desire for junk food, or even to be negative about your own eating habits (or weight) can all negatively affect your children. Lead by example. Vegetables? Yum! Drinking water? The best. Fruit for a snack? Yes, please.
If you tell your child to eat an apple while you’re munching on potato chips, don’t expect good habits to stick. You have to be committed to healthy eating to have the most impact. The same can be said for physical activity. Telling your kids to “go out and play” when you’ve been parked in front of Netflix for three hours is not all that effective.
Kids notice these things — so pave the way with your own actions.
2) Find Their Passion
As parents, we can hurt our children (and ourselves) if we push too much involvement in sports and extracurricular activities. We fill their schedules with activities and practices, games and tournaments, and we don’t always consider whether or not our kids care all that much about any of it. This can happen out of a desire for our children to experience the “fun” of all kinds of sports or in a misguided attempt to push them into a mold.
What’s important is not that your child is involved in all of the sports. They just need to be in the sports that they really love and connect with. It doesn’t even need to be a traditional sport. Maybe they just like taking walks! Regardless, focus on the things that your child wants to do and participate in. Help them try out different sports and activities without overloading their schedules.
If you can identify a sport that they truly enjoy, you will see this carry over beyond your influence.
3) Be an Informed Consumer
When you go shopping, read the labels. So much “health” food and food marketed for children is chock full of refined sugars and other not-so-good things. Even if something is being marketed as “organic,” or “healthy,” mind the labels. As a consumer, you have the power to make decisions. This isn’t just about the grocery store, either. When you go to restaurants, do you default to fast food? You don’t have to.
Know what you’re eating and what you’re letting your kids eat. The more fresh produce and whole foods you can add to their diet, the better.
4) Be Engaged and Active
While partly related to leading by example, you have to do so where you kids see you. Talk to them about your own healthy habits — why you like vegetables, why you enjoy running, so on and so forth. Sit down and ask them how they feel about their current sports involvement. And, most of all, do things together. Let them help cook healthy meals in the kitchen so that they can see the process. Take the whole family for evening walks. Play catch in the yard.
The best memories — and the best lessons — that we impart to our children are the ones learned together.
How do you inspire healthy habits in your children? Share your tactics in the comments.