A recent study in Pediatrics found that there are 3 household routines that can cut a preschoolers obesity risk by 40%. If obesity runs in your family, you will want to make sure you are adopting these three no-cost, simple routines today!
1. Have family meals, the more often the better. Eating as a family reduces all risky behaviors that children may engage in as they get older and that includes their eating habits. Children who eat family meals eat more fruits and vegetables, drink more milk and are less likely to be overweight than their peers. Family meals are a great time to role model healthy eating for your children, try to sit down for a family meal at least 5 times a week.
2. Get enough sleep. Children who received at least 10.5 hours of sleep per night on a regular basis were less likely to be overweight. When kids are sleeping they cannot eat, and to get 10 hours children need to be in bed early, which essentially eliminates nighttime snacking. Also, kids who are sleep deprived tend to eat more sugar and refined carbohydrates because their brains are craving quick energy.
3. Limit screen-time to less than 2 hours. The link between TV, computer and video games and childhood obesity is well-documented. Kids who sit more, weight more. Limit your childrens’ screen-time (TV, computer and video games) to less than 2 hours a day. Even if they’re not outside moving with their extra time, they are still more likely to be doing something active like chores, walking the dog, playing with a sibling or playing a board game, which is still more active than watching TV.
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