Over the years, the number of children who have been diagnosed with obesity has been on the rise. Childhood obesity increases the number of health risks—both short-term and long-term. The good news is that childhood obesity can be prevented by helping children maintain a healthy weight. All it takes is teaching children about healthy eating habits, helping them develop these eating habits, and limiting temptations of calorie-rich foods. In addition, you need to ensure that children are getting adequate sleep, limiting their screen time, and remaining physically active. Keep reading to learn more.

Develop the Right Eating Habits

Children cannot learn how to eat healthy on their own. Therefore, they need the help of their parents, guardians, teachers, and other authority figures. It is up to you to teach them that they need to eat lots of fruits, vegetables, and whole grains. Make sure that they know to choose poultry, lean meats, fish, beans, and lentils for protein options. Don't forget to offer non- or low-fat milk and dairy products, along with plenty of water. Sugar should always be limited.

Limit Foods High in Calories

To help your children develop the proper eating habits, you need to ensure that you minimize the availability of any foods that are high in fat, sugar, or salt. These types of foods should only be eaten on occasion and in moderation, so offer these foods as occasional treats. Your kids can enjoy low-sugar and low-fat snacks of 100-calories or less that are delicious. Some examples include one cup of grapes or blueberries, a medium-sized banana or apple, one cup of broccoli or carrots with two tablespoons of hummus, or one-quarter cup of tuna wrapped inside of a leaf of lettuce.

Help Kids Stay Active

Physical activity can be fun for children, and it has several health benefits. For instance, regular physical activity can decrease blood pressure, strengthen bones, reduce anxiety and stress, boost self-esteem, and help manage their weight. As a general rule, children five years and under should simply be active throughout the day, whereas children between six and 17 years of age need to be active at least one hour per day.  Older kids need to ensure to get a variety of exercise such as bone- and muscle-strengthening exercises.

Focus on Solid Sleep Schedules 

You may not realize it, but not enough sleep can actually lead to obesity. Part of the reason for this is since you want to eat more and not be as physically active when you are tired. The amount of sleep that your child will need will vary by his or her age, so make sure to speak to your pediatrician to find out the recommended amount of sleep for your child.

For more information on what you can do to help reduce the risk of obesity in your child or to manage your child's weight, contact your pediatrician.