Childhood obesity is a complex disease that affects more children than it ever has before. Ten percent of 4 and 5-year-old children are considered obese. For children ages 10 to 17, one in six is overweight. This epidemic is typically a result of unhealthy eating patterns, too little physical activity and poor sleep. Use this guide for ways you can implement healthy habits at childcare, school and home.

How to Prevent Childhood Obesity

1. Model Healthy Eating 

Modeling healthy eating patterns is something your child will benefit from into adulthood. From their snacks at childcare to family dinner, offering nutritious options helps your little one reach and maintain a healthy weight. Serving the appropriate portions is an important part of healthy eating. 

A child's plate should have half the plate devoted to fruits and vegetables with one quarter each for protein and whole grains. Replace sugary sodas and fruit juices with a glass of milk or water with dinner. It's critical that children develop a healthy attitude toward food, viewing it as fuel, as opposed to a reward. 

2. Move as a Family 

Regular activity is critical for a healthy respiratory system, cardiovascular health, strong bones and muscle development. Most children do not get the 60 minutes of recommended exercise in a day. 

Physical fitness should not focus on weight loss, but rather whole body health. If including movement in your child's day feels challenging, enlist the whole family in regular healthy activities as part of your routine. 

This can include walking the family pet, riding bikes instead of driving, playing basketball, jumping on the trampoline together or racing. Keep in mind, active chores count too. Asking your child to wash the car, rake the leaves or vacuum all qualify as healthy movement.  

3. Set Consistent Sleep Routine 

Sleep is severely underrated for a child's growth and development. Ongoing quality sleep can help prevent type 2 diabetes, obesity, injuries, and problems with attention and behavior. When kids don't get the sleep they need, they tend to move less during the day, contributing to unhealthy weight gain. 

Children of preschool age need 11 to 13 hours of sleep, including naps. Children 6 to 12 years old need 9 to 12 hours of uninterrupted sleep. Teens, ages 13 to 18 need 8 to 10 hours of sleep. Sticking to a sleep schedule helps solidify this habit, resulting in high quality rest.

If you are looking for a nurturing and educational environment for your child, trust the caring and experienced teachers at Imagination Childcare Academy, Inc. More than a typical childcare facility, this top-rated learning center is dedicated to providing an enriching, engaging curriculum that targets every child's unique needs. From language, literacy and creative arts to mathematics, science and technology, children preschool age to kindergarten benefit from their before-and-after school programs. To schedule a visit to their Rochester, NY, facility, call (585) 413-3948 or visit the website.