Beyond the Scale: What Really Shapes Kids’ Health

Although childhood obesity rates in the United States have risen to about 20%, a scale is not the only way to measure a child’s health. 

Weight is complex, and factors in genetics, nutrition, physical activity, sleep and screen time. Here is a look at how these factors work together to shape children’s overall health and well-being. 

The importance of nutrition, sleep and activity for children 

Junk food and screens are encroaching on children’s physical and mental health.  

Ultra-processed foods, which are manufactured and no longer resemble the original foods, are linked to an increased risk of obesity and other chronic health conditions. And now, children ages 1 to 18 get 62% of their calories from ultra-processed foods. 

Kids are now spending several hours a day on screens instead of schoolwork, reading, playing sports and other healthy activities. Increased screen time is linked to higher risks of obesity, sleep disruption, anxiety and depression. In young children, too much screen time can limit their development. 

Only about 25% of children get enough exercise and nearly 44% of children and teens do not get enough sleep. A lack of physical activity and sleep are both linked to weight gain, worsened performance in school, worsened mood and increased risk of chronic conditions. 

A healthy lifestyle for children includes: 

• Eating a nutritious diet with plenty of fruits and vegetables, whole grains, lean protein and healthy fats, along with limiting sugar and ultra-processed foods. 

• Drinking water instead of sugary or sweetened beverages. 

• Getting at least 60 minutes of physical activity or active playtime a day for children age 6 and up. 

• Getting enough sleep for their age. 

• Limiting screen time by age. 

Building healthy habits for kids 

To help kids with healthy habits, parents can encourage them through education and positive reinforcement rather than focusing on weight and appearance.  

Adolescents are dealing with self-esteem and body image issues in part because of social media. Edited images and a focus on appearance can give young people a false sense of normality when it comes to healthy bodies.  

Kids also pay close attention to what their parents say, including about their own bodies. Parents can set a good example by limiting their own social media and screen use and talking with compassion about their own bodies and the bodies of others. By praising children for their efforts and behaviors rather than how they look or what they weigh, parents can help them build confidence and a positive sense of self. 

Conversations about eating and exercising for a strong whole person health profile rather than weight and appearance can teach kids good habits that can carry forward into adulthood.  

Similarly, setting a good example when it comes to eating nutritious meals and snacks and eating as a family can help build healthy habits. At home, limit sweetened beverages and make sugary foods an occasional treat as part of an overall healthy diet. Exercising as a family can also create positive attitudes about physical activity and lead to higher physical activity later in life. These sustainable routines can ingrain healthy habits into children from a young age. 

Angela Seabright is a care management physician at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.