According to the Centers for Disease Control and Prevention (CDC), approximately 18% or 13.7 million children and adolescents in the United States are obese. This means that they have a body mass index at or above the 95th percentile of the CDC growth charts. It is projected that this epidemic will affect 50-80% of children in the United States by 2030.
Childhood obesity can result from an unbalanced diet consisting of high-calorie, low nutrient food and drink choices, lack of physical activity, and a rise in sedentary, screen-focused activities such as video gaming. Many studies have shown that children with obesity are at increased risk of developing short-term weight-related health conditions, as well as chronic conditions later in life. These children have a higher risk of developing type 2 diabetes, hypertension, high cholesterol, heart disease, and even premature death. This condition can also impact mental health in children, causing isolation stemming from bullying, depression, poor self-esteem, and a general lack of confidence.
BUT! There is good news. Obesity does not have to follow children into adulthood. Adopting positive lifestyle choices as children can help establish healthy habits and prevent the onset of these weight-related health conditions. Although genetics and metabolic rates differ from one child to another, healthy eating and living an active lifestyle can help manage their weight status, regardless of whether the child is at a normal weight, overweight, or obese.
You may be thinking this sounds great in an ideal world where kids get excited about eating their greens, and request grilled chicken instead of chicken nuggets, but that’s just not the world we live in. So how can we get our kids to eat nutrient-packed, lower calorie foods?
Use fun colors! – Instead of using traditional colored foods, here are some fun ideas to make your child’s plate more vibrant:
- Try rainbow colored carrots instead of regular carrots.
- Make a rainbow veggie wrap with bright colored peppers, spinach, and red cabbage.
- You can also use red cabbage juice, blueberry juice, or other natural dyes to color cauliflower, rice, and yogurt a new color!
Use fun shapes! – Try creating fun, new shapes with ordinary foods. 
- Use cookie cutters to cut fruit or veggies into interesting shapes.
- Try using a spiralizer or a spiral veggie knife to present vegetables into noodles or zoodles.
Hide the fruits and veggies! – Disguise fruits and vegetables in your child’s favorite foods
- Create a tasty, nutrient-rich smoothie with your child’s favorite fruits and vegetables and freeze it into ice pops for a tasty treat.
- Substitute traditional dishes with healthier options that appear the same. Examples include mashed cauliflower instead of mashed potatoes or spaghetti squash to replace regular pasta.
- Add healthier substitutes in a dish that looks similar. Try adding squash to macaroni and cheese, chopped vegetables in meatballs, or making chocolate pudding with banana, avocado, cocoa powder, and vanilla!
Lastly, get your kids involved in the kitchen! Letting children help in meal preparation can motivate them to eat the dish they helped create.
![Mother and daughter shopping for fruit.]()
It begins at the grocery store – Consider bringing kids along and let them help you pick the produce they find most appealing.- Encourage your child to find a recipe they want to make, which includes a fruit or vegetable, and make it together.
- Give your child age-appropriate tasks during meal prep such as washing the produce, mixing ingredients, and setting the table!
Check out the Ohio State University Extension Office’s Nutrition page for information about additional activities, classes, and education. Incorporating these fun, simple ideas into your child’s routine can help them develop lifelong healthy habits which prevent the onset of conditions related to obesity. Teaching our children how to practice these lifestyle changes can impact this generation, and generations to come!
Sources:
Centers for Disease Control and Prevention: https://www.cdc.gov/obesity/childhood/causes.html
The Harvard Gazette: https://news.harvard.edu/gazette/story/2017/11/harvard-study-pinpoints-alarming-obesity-trends/
About the Author: Olyvia Norton is a senior student in the Nutrition and Food Science, Dietetics program at Middle Tennessee State University. Her interests are in clinical nutrition, specifically pediatric nutrition and nutrition support. She serves as the President of the Students of Tennessee Academy of Nutrition and Dietetics, is an active member of the Nutrition and Dietetics Association at Middle Tennessee State University and works as a dietitian’s assistant in Middle Tennessee for patients with special needs. Olyvia also enjoys serving on medical mission teams outside of the United States to bring better nutrition to underserved populations in developing countries.
Reviewer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.
