As the school season begins, many parents have noticed a change in their children's physical development, with increases in both height and weight. While growth in height is a source of joy, weight gain can cause concern. Today, experts from the Beijing Center for Disease Control and Prevention share valuable tips on how to help children maintain a healthy weight and avoid obesity.

Common Causes of Weight Gain During Vacations

The long summer vacation often sees natural increases in children's height and weight due to growth and development. However, some children may experience irregular meal patterns, with a significant increase in snacking, ice cream consumption, and sugary drink intake. Additionally, the time spent watching TV, playing on mobile devices, and using computers also increases, leading to longer periods of sedentary behavior. The hot weather further reduces the time and intensity of physical activities.

Importance of Healthy Eating for Weight Management

To help children achieve a healthy weight, it's crucial to strictly control their daily meals, ensuring they are regular and portioned. Snacks and late-night eating should be avoided, and if snacks are necessary, they should be low in sugar and fat, such as fruits. Eating breakfast daily can prevent overeating at lunch due to hunger.

Cooking methods should prioritize steaming, boiling, and quick stir-frying with minimal oil, avoiding frying and deep-frying. Encourage children to use smaller utensils and to eat slowly and mindfully, chewing their food thoroughly. Serving smaller portions and not forcing children to finish their plates can also be beneficial.

A child's daily menu should include at least one meal with whole grains as the staple, such as lunch or dinner with coarse grains. Deep-green leafy vegetables should be part of their daily diet, with at least two types of vegetables at lunch and dinner, ensuring a daily intake of 300-500 grams of vegetables, with half being dark green.

Minimize dining out and create a healthy dining environment at home. Avoid letting children watch TV or play with electronic devices during meal times.

Reducing Sedentary Screen Time to No More Than 2 Hours

Experts recommend starting weight management with daily behavioral habits. Parents can guide their children to weigh themselves every morning and evaluate their weight weekly. Parents should act as supportive friends, working together with their children to develop and implement a weight management plan.

When purchasing food, always check the nutritional labels for energy, protein, fat, carbohydrates, and sodium content to control the total daily nutrient intake. Avoid indulging children's preferences for high-fat, high-sugar foods.

Increase outdoor activity time. Encourage walking over using private vehicles and household chores over watching TV to reduce sedentary time. Screen time should not exceed 2 hours per day, with less being better. Children should engage in at least 60 minutes of moderate-to-vigorous physical activities daily, such as brisk walking, jogging, swimming, jumping rope, and playing ball sports. They should also participate in at least 3 sessions of high-intensity activities and 3 sessions of resistance and bone-strengthening activities weekly.

Adequate sleep is crucial: 9-12 hours for children aged 6-12 and 8-10 hours for adolescents aged 13-17.

Parents are cautioned against blindly following advertisements for children's food choices or indiscriminately selecting weight loss products.

By focusing on healthy eating, reducing sedentary behaviors, and increasing physical activity, parents can guide their children towards a healthier lifestyle. It's important to approach weight management with care and to involve children in the process, making it a collaborative and educational experience for the whole family.