Childhood obesity and the pandemic: Small changes that can make a big difference

Over the past year, we’ve experienced disruptions in our daily routines like never before. School closures, virtual school, canceled youth sports, decreased activities outside of the home, and quarantining/isolation due to the COVID-19 pandemic have caused a dramatic increase in rates of childhood obesity. Feelings of anxiety, sadness and depression associated with the pandemic have also compounded the issue. Many children (and adults) have relied on food for comfort and relief during these tumultuous times. 

Childhood obesity is a complex health issue. It occurs when a child is well above the normal or healthy weight for his or her age and height. Obese children are more likely to develop health issues including high blood pressure, high cholesterol, insulin resistance and breathing problems, such as sleep apnea.

Last December, the American Academy of Pediatrics released interim guidance on how pediatricians can help children and families address healthy lifestyles and obesity management during the pandemic. The good news is that by making small daily changes, we can turn things around in a positive trajectory over time. 

Here are some tips to help parents and children develop a healthier and more active lifestyle together:

• Make small, healthy changes in your diet. For instance, eat a piece of fruit or Greek yogurt for a snack instead of chips or cookies. Choose a grilled sandwich instead of fried. Eat a variety of vegetables, fruits and lean proteins, like chicken or fish. Protein keeps you full longer. Drink a glass of water with a meal in place of a sugary drink. Eat smaller portions sizes. Don’t expect to go from daily fast food to a vegetarian lifestyle overnight. Give yourself grace. 
• Reduce screen time. I know this sounds impossible, especially since so many activities have gone virtual these days. However, we can still reduce extra time spent in front of digital devices. Try turning off the TV and holding a family game night with board games, cards or charades. Spend time learning a new hobby or skill. Read daily. Find something you enjoy and do it!
• Increase physical activity. Start moving every day for at least 30 minutes. Turn on your favorite music and dance. Take a walk outside with the family. Play Simon says with active moves like jumping jacks and marching. Park in a spot further away from the store when going shopping. Take the stairs instead of the elevator or escalator. Staying physically active energizes the brain and the body, and it goes a long way to helping you and your child maintain a healthier lifestyle.
• Be a positive role model. Children often look up to their parents as influential role models in their lives. If you want your child to behave a certain way, you should lead by example. You can achieve this by eating healthy foods and engaging in healthy habits to keep you physically active.

These tips are not new, but they are important to begin on the path to a healthier life. Remember to encourage each other and to keep going even if you miss a day. The goal is improvement, not perfection. With persistence, these daily habits can make big changes in our health and help us get back on track. 

If you need additional support, Texas Children’s provides nutrition consultation services for children and families looking to improve quality of life and achieve specific nutrition or weight-related goals. Our clinical dietitians have specialized training and expertise evaluating and counseling on the nutritional needs of children to meet their medical and cultural needs. Click here for more information about their services.