A growing number of children — at increasingly younger ages — are developing weight problems. While there are ways to help those who are already overweight, the key to protecting tomorrow's children is prevention.

The Cycle of Obesity

Overweight children are much more likely to be overweight in adolescence and adulthood. Unfortunately, it gets harder to lose weight as one gets older. And having a parent who is overweight greatly increases a child's likelihood to become overweight. If both parents are overweight, the chances are even greater.

Here are some ways to help prevent childhood obesity:

• Awareness — Everyone needs to be aware of the problem and understand how high-fat and high-sugar foods are compromising children's diets.
• Activity — Children and adults need to be more physically active. Exercise does not have to happen at a gym; rather, families should add more physical activity into their daily lives by taking walks, going swimming, dancing around the living room, playing tag in the backyard and so on — fun activities that get everyone moving.
• Education — It's crucial to teach children how to eat right from the very beginning. In addition, parents need to be taught how to feed their children appropriately.
• Parental Responsibility — It's important for parents to take responsibility and realize that their habits are going to affect their kids.

Lessons to Teach Early

A child's ideas about food and eating begin early. It's important to let infants self-regulate and stop feeding when they're full. This is often easier when breastfeeding as opposed to bottle feeding. Breastfeeding has been shown to protect children from becoming overweight.

Whether a child is breastfed or formula fed, there are important behavioral lessons to teach about eating as soon as the child is introduced to solid foods. That said, it's important to note that there's no relationship between children's weight when they are younger than 2 years of age and their risk of being overweight as adults. Infants should be allowed to eat when hungry and stop when full.

• At least part of children's eating behavior can be traced to what they learned at the table from their parents. Saying things such as, "You must finish your veggies if you want dessert," sets up good foods versus bad foods — and the "bad" foods that children can't have are what they are going to want. This can lead to kids sneaking the "bad" foods and then feeling guilty about eating them.
• Another common command — "You have to clean your plate before you may leave the table" — can lead to forced feeding and suggests that children can't regulate their own hunger. While children need help choosing healthy and appropriate foods, even young children should be encouraged to eat only when they are hungry and stop when they are satisfied. Force feeding can either lead to picky eaters who eat poorly and are underweight, or it can teach children to be emotional eaters, which often results in overeating.
• If your child refuses to eat something, continue offering that food from time to time. Children's tastes change rapidly and they may like the food the next time around. Also, encourage them to try at least one bite each time you offer the food.
• Always set a good example. If you aren't eating a certain food, such as spinach, you can't expect your child to eat it.

On the upside, introducing a child to solid foods is the perfect time for the entire family to assess what they are eating and how they are approaching food and physical activity. This way, parents can ensure that they are good role models for their children from the every beginning.

Reviewed by health care specialists at UCSF Children's Hospital.
Last updated January 20, 2010

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.