According to a recent Gallup poll, Colorado tops the list of the fittest states in the U.S., so childhood obesity in the Centennial State shouldn’t be an issue, right? Wrong. 

Michele Gilson, MDA, RD, a registered dietician with Kaiser Permanente Colorado, says the numbers tell a different story. Nearly a third of Colorado children are overweight or obese, 10 percent don’t meet their minimum daily requirement of fruits and vegetables, and only 56 percent get at least an hour of physical activity per day.

Given those figures, it’s really no surprise that childhood obesity has become, well … a rather weighty health issue, even in Colorado.

What’s the big deal?

Kids who carry around extra weight run the risk for immediate and long-term health complications, including high cholesterol, high blood pressure, bone and joint problems, type 2 diabetes, several types of cancer, and social and psychological problems.

“These kids grow into adults and begin to see chronic medical problems cropping up in their 20s and 30s,” says Gilson, a mother of two. “And that puts them at risk for a shorter lifespan.”

A healthy weight starts with healthy habits

“To help your child lose or maintain his or her weight, focus on changing the whole family’s lifestyle,” Gilson says. Here, she shares tips to help you manage your child’s weight:

Start healthy routines early. “Shaping healthy habits starts at birth with the decision to breastfeed,” says Gilson, who also is a pediatric weight-management specialist. “It progresses from there when parents introduce solid foods to the diet. If you’re introducing healthy foods early on, you’ll have fewer problems down the road.”

Limit screen time (computer or TV) to less than two hours per day; require at least one hour of daily physical activity that your child enjoys; introduce a variety of fruits and vegetables to your child’s diet early in life; and avoid keeping high-fat foods, such as sweetened drinks and high-calorie snacks, in the house.

Be a role model. Teach your child to eat healthy and stay active through examples. Eat the foods you want him or her to eat. If you go out to dinner, order the apple slices or side salad instead of fries. “Role-modeling is a big deal,” Gilson says. “Kids will mimic their parents’ activities, and what, where, and when they eat, so set healthy examples.”

Stick to the schedule. On average, kids should eat three well-balanced meals and two to three healthy snacks per day. Eating on a regular schedule keeps your child’s appetite and body feeling normal. If you’re taking that weekend family road-trip, plan your meals around the same time and pack snacks like carrot sticks, peanut butter and crackers or low-fat string cheese. “Families are busy, so healthy eating tends to get pushed to the back burner,” Gilson says. “At every meal, half the plate should consist of fruits and vegetables.”

Set limits that let kids be kids. Is your son invited to a birthday party that will serve cake and pizza? Serve a low-calorie breakfast and lunch to balance out their caloric intake throughout the day. “Give your kids guidance on their food options and be consistent with them,” Gilson says. “It will help balance their diet without restricting them from the joys of being a kid.” These strategies will also teach them how to make healthy trade-offs at meal or snack time.

Seek an expert opinion. If you’re concerned about your child’s weight, set up an appointment with your pediatrician or family physician. To determine whether he or she is overweight, doctors use the BMI-for-age growth chart. The chart shows a child's percentile by comparing his or her weight with other children of the same age and gender. A BMI between the 85th and 94th percentiles means the child is overweight, and anything above the 95th percentile is defined as obese.

“Too many times parents wait too long until a health problem occurs,” Gilson says. “When parents are struggling to get their kids to eat healthy, or notice their weight is going up, they should talk to their pediatrician.”

For healthy meal ideas or additional weight loss tips for kids, visit kp.org.