Prevent obesity in children: 6 healthy habits to avoid weight gain, boost overall health

In the rapidly changing present age, it is very imperative to imbibe positive habits among children and adolescents for their healthy growth and development. It is important to take a holistic approach that incorporates nutrition, physical activity, sleep, and screen time management to promote healthy growth and development. It is every adult’s obligation, irrespective of the title attached to them, be it a parent, guardian, or educator, to ensure such habits are practised even at a tender age in the bid to create a foundation of health and wellness for the individual.

So here are six simple steps for the healthy growth of your child

• The importance of healthy nutrition promotion

A comprehensive dietary regimen is vital for the proper growth and development of the child. Dr Sudhandu Mittal, a Hyderabad-based childcare professional, says that a proper diet should contain more of whole foods, including vegetables, fruits, and whole grains while discouraging processed materials with high sugar, high caloric, and fatty contents.

According to him, it is advisable to include low-fat livestock products such as poultry, fish, and other legumes, as well as low-fat dairy products, as they all help in providing a balanced diet. Making water the basic fluid intake above all other drinks, especially sugary drinks, has health benefits such as encouraging hydration and reducing the number of empty calories consumed.

• Healthy eating habits

It is also very important to integrate healthy eating practices into everyday life. For instance, having a well-balanced breakfast at home or school helps children prepare both mentally and physically for the day. This involves teaching children the meal preparation process so that they can learn to accept wholesome foods and different tastes. Eating behaviour practices at home are also crucial because they encourage children to select healthy foods.

• Focused snacking

Snacks are an integral part of children's diet but not necessarily in terms of excessive consumption, says Dr Mittal. There is also a limitation to snacking on foods rich in saturated fats, added sugars, and salts; instead, high-energy-sustaining foods like fresh fruits and vegetables and dips like hummus, nut butter, or yoghurt with berries are encouraged.

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• Participation in physical activity

Physical activity regularly is important in ensuring the physical health, cognitive functioning, and emotional development of children. Strive for a minimum of 60 minutes of moderate to vigorous activity every day, including aerobic, bone strengthening, and muscle strengthening activities as per Dr Saxena's recommendations. Seeking opportunities for outdoor play, active games, or sports will make the activity entertaining.

Setting the right physical activities, such as walking, cycling, or playing active games within family activities, serves as an encouragement to the child on how to lead an active life. Making local parks, playgrounds, and other recreational facilities available encourages children to partake in different active activities. Enabling engagement in school-based or community sports programs supports the development of relevant skills such as teamwork and endurance.

• Screen time management

According to the doctor, in the era of digital technology, it has become necessary to regulate children's screen time for the sake of their physical and mental health. Restrictions are necessary for on-screen activity, as well as rehabilitation of other forms of activity that engage imagination, communication, and motion. The introduction of certain restrictions regarding the use of screens in certain parts of the house and at certain times helps to balance one's engagement with technology and the actual world.

• Making sleep hygiene a priority

It is no secret that sufficient sleep is necessary for the proper growth and development of a child as well as their general health. There are certain ways to create a sleep-accountable child, such as ensuring that they have a routine before going to bed as well as ensuring that the sleeping conditions are ideal. Certain actions, such as avoiding caffeinated drinks, especially in the evening hours; being less active in the periods right before one goes to bed; and also encouraging deep breathing and other calming activities, all facilitate going to sleep more easily.

In conclusion, it is critical to focus on these pillars of health and remain consistent in introducing them so that the new generation can grow up healthy and strong both physically and mentally. The children of today are set up for success both in physical activity as well as mental and emotional health. Because all these are pillars of health, with monitoring and influence from us, we are able to help the growth of children today.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.