Preventing Obesity in Children, Teens, and Adults
Facts about obesity
Obesity is a long-term (chronic)
disease. It affects increasing numbers of children, teens and adults. Obesity rates
among children in the U.S. have doubled since 1980. They have tripled for teens. About
17 out of 100 children ages 2 to 19 are obese. More than 7 out of 20 adults are
Healthcare providers are seeing more of these problems in children
- Type 2 diabetes starting at a younger age
- Heart and blood vessel disease
- Obesity-related depression and social isolation
The longer a person is obese, the
more he or she is at risk for problems. Many chronic diseases are linked with obesity.
And obesity is hard to treat. Because of these reasons, prevention is very
Preventing obesity in children is
vital. This is because childhood obesity is more likely to last into adulthood. An obese
person has a high risk of diabetes, high blood pressure, and heart disease.
Breastfed babies are less likely to
become overweight. And the longer babies are breastfed, the less likely they are to be
overweight as they grow older. But many babies fed with formula grow up to be adults of
healthy weight. If your child was not breastfed, it does not mean that they can’t have a
healthy weight. Talk with your child’s healthcare provider if you have concerns.
Children and teens
Young people can become obese from
poor eating habits and lack of physical activity. Genes can also affect a child’s
To help prevent obesity in children
Don’t just focus on a child’s
weight. Work to change family eating habits and activity levels over time.
Be a role model. Parents who
eat healthy foods and do physical activity set an example. A child is more likely
to do the same.
Encourage physical activity.
A child should have 60 minutes of moderate physical activity most days of the
week. More than 60 minutes of activity may help with weight loss and keeping a
Reduce screen time. Limit
time in front of the TV and computer to less than 1 to 2 hours a day.
Encourage children to eat
only when hungry. Tell them to eat slowly.
Don’t use food as a reward.
Don’t withhold food as a punishment.
Keep the fridge and pantry
stocked with healthy foods and drinks. These include fat-free or low-fat milk,
fresh fruit, and vegetables. Don’t buy soft drinks or snacks that are high in
sugar and fat.
Serve at least 5 servings of
fruits and vegetables a day.
Encourage your child to drink
water instead of drinks with added sugar. These include soft drinks, sports
drinks, and fruit juice drinks.
Good eating habits and physical
activity can help prevent obesity. Tips for adults include:
Keep a food diary. Write down
what you eat, where you eat, and how you feel before and after you eat.
Eat 5 to 9 servings of fruits
and vegetables a day. A vegetable serving is 1 cup of raw vegetables or 1/2 cup of
cooked vegetables or vegetable juice. A fruit serving is 1 piece of small to
medium fresh fruit, 1/2 cup of canned or fresh fruit or fruit juice, or 1/4 cup of
Choose whole-grain foods.
These include brown rice and whole-wheat bread. Don’t eat foods made with refined
white sugar, flour, high-fructose corn syrup, or saturated fat.
Weigh and measure food. This
is so you can learn healthy portion sizes. For example, a 3-ounce serving of meat
is the size of a deck of cards. Don’t order supersized menu items.
Learn to read food nutrition
labels and use them. Keep the number of portions you are really eating in
Balance your food
“checkbook.” If you eat more calories than you burn, you will gain weight. Weigh
yourself each week.
Don’t eat foods that are high
in “energy density.” This means foods that have a lot of calories in small
amounts. For example, a cheeseburger with fries can have as much as 1,000 calories
and 30 or more grams of fat. Order a grilled chicken sandwich or a plain hamburger
and a small salad with low-fat dressing instead. You can avoid hundreds of
calories and lower your fat intake. For dessert, have a serving of fruit, yogurt,
a small piece of angel food cake, or a piece of dark chocolate.
Reduce portion sizes. Using a
smaller plate can help you do this.
Aim for 60 to 90 minutes or
more of moderate to intense physical activity 3 to 4 days each week. Examples of
moderate intensity exercise are walking a 15-minute mile, or weeding and hoeing a
garden. Running or playing singles tennis are examples of more intense
Look for ways to get 10 or 15
minutes of some type of activity during the day. Walk around the block. Walk up
and down a few flights of stairs.