Childhood obesity can?lead to short- and long-term?health problems—?such as high blood?pressure and diabetes—?that can start at an early?age. We all want the best?for our children. But?today, it’s not easy to?avoid many unhealthy?eating and activity habits?that can make our kids?weigh more than they?should. For example,?sweetened drinks, sugary?cereals, high-fat snacks?and fast foods add extra?calories. Those extra?calories do not burn off if?your child spends hours?each day in front of the?television or computer?rather than being active.?It also means your child?is not toning his or her?most important muscle:?the heart.

Parents can play an?important role in helping?their kids adopt heart-healthy?habits early in life.?One of the best ways to?do that is to set a heart-healthy?example. Children?copy what mom and?dad do. Here are some?tips from the American?Academy of Pediatrics that?you and your family can?use to fight childhood?and/or teen obesity.

1 Fast food, takeout and?eating out can contribute?extra calories if the items?you choose are high in fat;?are made with unhealthy?cooking methods, such as?deep frying; come in extra?large portions; or have rich?sauces and dressings. Also, try to avoid multi-tasking?and eating, which means?walking around the mall?while sipping a milkshake?or munching on a bag of?fries. Just because you’re?walking as you’re eating,?doesn’t mean you burn all?the calories you take in.

2 Avoid sugar-sweetened?drinks, including sodas,?sweetened teas, smoothies?and shakes, special waters?and even juices that are high?in calories. Try plain water?or low- or non-fat milk. If?your child wants chocolate?milk on occasion, just add a?little syrup or powder, not a?big spoonful. Make a sugary?drink a once-a-week special?treat, not a daily staple. Get?rid of soda in your fridge, as?it has no health value, but?can pack on the calories.

3 If you are concerned?about your child’s weight,?talk with your pediatrician.

4 Keep fresh fruits?and vegetables on hand?to reach the goal of five?servings per day.

5 Cooking at home as?a family is not only fun,?it gives you better control?over what you eat, how your?food is cooked and what?portion sizes you serve.

6 Exclusively breastfeed?your baby until at least six?months, and once solid food?is started, keep nursing until?your child’s first birthday

7 Eat a diet rich in?calcium for healthy bones?and rich in fiber to promote?digestion and reduce hunger.?Include fish in your diet?a few times a week and?select lean cuts of meat.

8 Set a two-hour limit?for time spent texting?or sitting in front of the?computer or television.

9 Try to eat meals together?as a family. If you eat alone?or eat at odd hours, you can?develop bad habits, such?as between-meal snacking,?grazing, meals eaten on the?run and too many desserts.?Nibbling can add up quickly?to an unhealthy diet.

10 Exercise at least an hour?daily. You can break that up?into smaller chunks during?the day. For a fun activity,?take an early-morning walk?or after-dinner jog as a family.?Go around the block, to the?park or through the mall.

11 Make breakfast a daily?habit. Your children will?perform better at school if?they have a solid breakfast.?That does not mean a snack?bar or high-fat bakery item.?Breakfast should include whole?grain bread or non-sugary?cereals; some form of protein,?such as low-fat cheese, yogurt,?or eggs (use two whites for?every yolk); and fresh fruit.?Pack your child’s lunch with?healthy snacks for the day,?such as bite-sized vegetables,?string cheese, fresh fruit or a?cut-up pita and hummus.

12 Once you finish eating,?leave the table and move?your discussion elsewhere so?you are less tempted to keep?snacking on leftovers and?second or third helpings.

These are just a few of the?ways you can bring heart-healthy?habits to your family.
The added bonus is that you?will be more heart-healthy, too.

By Linda Bernstein, PharmD