Healthy Habits for Children

Are you wondering again what meal to prepare that your children will like? Or maybe you’re already losing faith that your efforts make any sense at all?

I am positive that this text will boost your motivation throughout the daily efforts and prove how important it is to develop healthy habits from an early age 🙂

 

Excess Body Weight in Children – a Growing Problem

The recommendations of the Polish Society for the Treatment of Obesity (PTLO) published in 2022 show that over 12% of boys and 10% of girls of preschool age are already struggling with excess weight or obesity. The situation among older children (school age) is even more worrying. Excessive body weight is a problem for 18.5% of boys and over 14% of girls. Unfortunately, the incidence of obesity in children is constantly increasing. The increasing rate of excess weight and obesity among children and adolescents in Poland is the highest in Europe!

Experts add that the phenomenon has intensified due to the recent epidemiological situation. Not only adults have limited their physical activity due to the need to work remotely during the COVID-19 pandemic. Children were forced to spend a significant amount of time at home, often in front of computer screens. Less physical activity resulted in reduced daily energy expenditure. Family eating habits also changed – we reached for snacks much more often.

 

Why Is It Worth Bulding Healthy Habits from an Early Age?

Obesity is a chronic disease associated with over 200 complications affecting almost every organ! Diseases of the cardiovascular system, musculoskeletal system (degeneration of joints, spine), liver, hormonal disorders, type 2 diabetes, respiratory problems – these are just a few of them. Excess body weight in childhood increases the chances of obesity in adulthood.

It is important to note that obesity at school age is associated with numerous psychosocial consequences. Children with obesity are discriminated against, have lower self-esteem and experience chronic stress.

There is data that shows that overweight students miss more school than their normal weight peers. They avoid many group activities for fear of a negative reaction from their schoolmates. All this may increase a child’s false sense that isolation is the only good solution to a difficult situation…

 

What to do?

Childhood obesity is a difficult disease with numerous aspects. Its formation is influenced by many different factors (genetic, environmental). However, specialists agree that the basis of prevention is changing the lifestyle of the entire family. The same applies to the treatment of the disease. Thanks to our actions, we can change a lot.

The positive energy balance of children’s diets results, among others, from high consumption of sugar-sweetened beverages, sweet snacks, fast-food dishes, as well as consuming too large portions of food in relation to their caloric needs. This is coupled with a low level of physical activity. Interestingly, there are studies showing a strong relationship between the amount of time spent in front of the TV by children and the incidence of obesity. The importance of sleep deficiency is increasingly emphasized (in the context of excess body weight in children).

 

 

As parents, we must be aware that children observe us from an early age and absorb our habits. Research shows that eating meals together, encouraging children to eat healthy products and not imposing excessive restrictions on them have a positive impact on eating behavior. The stage in which we expand the child’s diet and include it in family meals is very important.

Don’t be discouraged if your child refuses to eat a food product and try giving the same product after some time instead but in a different form. Try to let your children learn a variety of products and flavors. Thanks to this, you will increase the chance that their diet will not be monotonous and deficient. Take care of your own eating habits. Parents are the first authorities in children’s lives. Let your children see that healthy eating is a natural part of your everyday life.

You will probably ask what to do in the case of unhealthy products (sweets, chips), which will appear in every child’s life sooner or later. According to experts, we should avoid excessive restrictions and prohibitions because, paradoxically, we can build in the child the feeling that these products are particularly attractive and strengthen the desire to consume them. Instead, try to encourage children to eat nutritious products (fruits, vegetables) by showing their numerous advantages and making sure they are easily accessible. 

 

I know that feeding the little ones is difficult. Parents’ patience is often put to a severe test, and many hours of effort in the kitchen are not always met with the expected enthusiasm… Nevertheless, I believe that all these efforts will pay off in the future. After all, our children’s health is the best reward! 🙂

 

Bibliography:

1. Bąk‑Sosnowska M, Białkowska M, Bogdański P, et at. Zalecenia kliniczne dotyczące postępowania u chorych na otyłość 2022 – stanowisko Polskiego Towarzystwa Leczenia Otyłości. Med. Prakt. wyd. specj.; maj 2022: 1–87.
2. Kumar S, Kelly AS. Review of Childhood Obesity: From Epidemiology, Etiology, and Comorbidities to Clinical Assessment and Treatment. 2017 Feb;92(2):251-265. doi: 10.1016/j.mayocp.2016.09.017.
3. Mahmood L, Flores-Barrantes P, Moreno LA, Manios Y, Gonzalez-Gil EM. The Influence of Parental Dietary Behaviors and Practices on Children’s Eating Habits. Nutrients. 2021 Mar 30;13(4):1138. doi: 10.3390/nu13041138.
4. Michał Skrzypek, Krzyszycha RM, Goral K, et al. Postępowanie żywieniowe w leczeniu otyłości u dzieci i młodzieży. Med Og Nauk Zdr. 2021;27(1):13–22. doi: 10.26444/monz/134654.
5. Pietrzak A. Otyłość dziecięca w perspektywie psychospołecznej. Rola edukacji żywieniowej. Edukacja Elementarna w Teorii i Praktyce. 2020; 15;4(58): 23-37. doi: 10.35765/eetp.2020.1558.02.