Preventing obesity can begin, in a way, as soon as one begins to eat. Studies show that the risk of obesity is closely related to eating behavior duringchildhood.

Already, from 7 months to 11 months, American infants consume 20% too many calories compared to their needs¹⁵. One-third of American children under 2 don’t eat fruits and vegetables, and among those who do, French fries top the list¹⁵. As for young Quebecers aged 4, they do not eat enough fruits and vegetables, dairy products as well as meats and alternatives, according to the Institut de la statistique du Québec.³⁹.

Food

Consuming weight loss products and undergoing severe diets without changing your eating habits is certainly not a good solution. A healthy diet should be varied and include fresh fruits and vegetables. Eating well involves cooking your own meals, replacing certain ingredients, flavoring foods with herbs and spices, taming new cooking methods in order to use less fat, etc. Consult our Nutrition sheet to know the basic principles of a healthy diet.

Some advice for parents

• If you eat well, it will be much easier to get your children to do the same;
• Eat meals with the family;
• Be careful not to respond to the infant’s crying by systematically feeding it. Crying may rather express a need for affection or simply a need for sucking. Many people meet their emotional needs with food: this behavior may have started very early in life;
• Don’t always praise your child when they finish their bottle or their plate. Eating is normal, and not to please parents;
• Avoid using food as a reward or punishment;
• Let the child judge for his own appetite. The infant’s appetite varies from day to day. If he is generally drinking well and not losing weight, there is no need to worry if he does not finish a bottle every now and then. Do not force the child to finish his plate. Thus, he will learn to listen to his signals of hunger and satiety;
• Water is the ideal drink to quench your thirst. Consumption of jus of fruit, even natural, should be limited to 1 glass per day. Fruit juices are high in calories (many drinks and fruit punches contain as many as soft drinks), and do not satisfy hunger. Avoid adding sugar to yogurts, fruit purees, etc;
• Vary the foods and the way you cook them. Diversify sources of protein (fish, white meat, legumes, dairy products, etc.);
• Little by little, introduce your child to new flavors.

Physical activity

Physical activity is an essential part of maintaining a healthy weight. Moving increases muscle mass and therefore energy needs. Get the kids moving, and move with them. Limit television time if necessary. A good way to be more active on a daily basis is to go to the small shops in your neighborhood by walking there.

Sleep

Numerous studies show that sleeping well helps in better weight control^18,47. Lack of sleep may cause you to eat more to compensate for the decrease in energy felt by the body. Also, it could stimulate the secretion of hormones that trigger appetite. To find ways to sleep better or overcome insomnia, see our Did you sleep well? File.

Stress management

Reducing the sources of stress or finding the tools to manage them better can make it less likely that you will calm down with food. In addition, stress often causes us to eat faster and more than necessary. See our Stress and Anxiety feature to learn more about ways to help you cope better with stress.

Act on the environment

To make the environment less obesogenic, and therefore to make healthy choices easier to make, the participation of several social actors is necessary. In Quebec, the Provincial Working Group on the Problem of Weight (GTPPP) has proposed a series of measures that the government, schools, workplaces, the agri-food sector, etc., could take to prevent obesity.¹⁷ :

• Implement food policies in daycare and school settings;
• Modify the physical and social environment to promote a more active lifestyle;
• Revise the regulations on advertising aimed at children;
• Regulate the sale of weight loss products and services;
• Encourage research on obesity.