Healthy Habits for Families

The beginning of the year is a great time to start anew. Start 2013 by cleaning up your family's diet, encouraging exercise and ultimately reducing your child's risk for diseases linked to obesity.

Childhood obesity is a major issue in our region. More than 30 percent of all children in the Mid-South are overweight or obese, and obesity is linked to a number of health issues, including diabetes, high blood pressure and joint problems, says Jon McCullers, MD, pediatrician-in-chief for Le Bonheur Children's Hospital.

"To me, pediatric obesity is the No. 1 problem in Memphis with our kids because it drives so much of the chronic disease in terms of high blood pressure, diabetes, sleep apnea, joint orthopedic problems and so on," said McCullers.

Ensuring your children are eating healthy foods and getting proper nutrition is one of the most important steps you can make. According to the Centers for Disease Control and Prevention, most children in the United States eat a diet that is 40 percent empty calories - calories that provide no nutritional value. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.

To encourage healthy eating habits, parents should:

• Choose low-fat or non-fat milk or dairy products, instead of whole milk options.
• Choose lean meats like chicken or fish, instead of beef.
• Encourage your family to drink lots of water, and limit sugary beverages like juice or soda.
• Serve reasonable portions at meals, and include vegetables and whole grains.

Families should also limit the time kids spend playing video games or watching TV. Encourage physical activity. Even 30 minutes of moderate activity is beneficial, so take a brisk family walk, play a game of tag or turn up the music and start dancing.