If your child is overweight, you might wonder what you as a parent should do. Should you be concerned? Is weight loss necessary? Will they simply grow out of it?

About 20 percent of American kids are obese, according to Centers for Disease Control and Prevention data. That means they’re at or above the 95th percentile on body-mass-index charts.

The trouble with obesity in children is that it often leads to long-term physical problems. And even young children can develop high blood pressure, high cholesterol, type 2 diabetes, sleep apnea and joint problems.

September is National Childhood Obesity Awareness Month and Julia Tidswell, a Nurse Practitioner at Prowers Medical Center Clinic, has some practical tips to ensure your kids grow up healthy, giving them the best chance to live long, vibrant lives.

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To learn more about Family Medicine Services at Prowers Medical Center, or to schedule an appointment, call 719-336-6767 or visit prowersmedical.com

Focus on Health, Not Weight

For most overweight children, weight shouldn’t be the main concern. Instead, healthy eating and physical activity should be prioritized. If healthy habits are adopted, the weight will balance itself out as the child grows. “I tell patients and parents that I know they can get to a healthier weight and that I believe in them,” Tidswell said.

Start Small

“When it comes to building healthy habits, I emphasize starting small and making little steps toward progress,” Tidswell said. “For example, if a child drinks three sodas a day, cut that back to two sodas and replace the third one with water. If they do that for a week or two, their body will adapt to the change.”

The same goes for exercise, she said. “Make a little progress each week. Walking is great. And walking as a family helps build family ties.” Physical activity has so many health benefits that adding even short additional spurts here and there throughout the day can make a significant difference.

Offer Healthy Meals and Snacks

Children grow strong and healthy if they have three balanced meals and one to two small snacks each day. Eat together as a family at mealtime whenever possible, and model healthy food preparation and eating.

Who isn’t tempted by chips and packaged cookies? If you offer healthy snacks instead, you’ll be helping your children make better choices. Cut out sugary snacks and drinks. Buy whatever fruits are in season and on sale each week and put them where kids have easy access to them. Cut up veggies for snacking and maybe serve them with a little hummus. Offer nuts, peanut butter, cheese, milk, yogurt and hardboiled eggs for protein. Whole grains are good, and whole-food snack bars (containing very little sugar and lots of healthy, whole ingredients) also work.

Do Not Encourage Overeating

“The old ‘you have to clean your plate’ rule is generally not a good idea,” said Tidswell. “Children are often given portions that are too large for their needs, and eating it all means overeating.”

Restaurant portions, especially, can be too big. When dining out, try making it a family rule to eat half of a restaurant meal and bring the other half home to enjoy later.

Limit Screen Time

The American Academy of Pediatrics recommends that children use their phones, computers, and other devices no more than two hours a day (total, not each!) and no screen time for kids younger than three. This is partly because sitting still too much is bad for kids’ bodies.

Also, screen time can get in the way of emotional and social bonding—and contribute to obesity. Studies show that families who eat food while watching TV eat bigger portions than those who don’t.

Make Sleep a Priority

Did you know that too little sleep can contribute to obesity? That’s because when our bodies are tired, we tend to eat more and be less physically active. According to the APA, toddlers need 11 to 14 hours of sleep a day. Preschoolers should get 10-13. Elementary-aged children need 9-12, and teenagers 8 to 10.

Change doesn’t happen overnight, Tidswell emphasized. “Good habits last longer if progress is slower. I know it can be frustrating, but over time, making just a few good choices every day adds up to a much healthier life.”