Who wouldn't want their children to stand out in a fiercely competitive society? When it comes to enhancing children's competitiveness, parents often focus on academic achievements. However, establishing habits of healthy eating and regular exercise are equally important and should not be overlooked. 

In the United States, childhood overweight and obesity have drawn significant expert attention. ‘If someone is obese during childhood or adolescence, they are likely to remain obese or overweight as an adult,’ explains Dr Voula Osganian, a childhood obesity specialist at the National Institutes of Health (NIH). Persistent obesity and overweight issues not only lead to health problems but may also undermine a child's competitiveness during their developmental years and into adulthood. 

As Dr Osganian states: ‘Healthy eating and physical activity are vital for children of any age, as they confer numerous health benefits, including promoting heart health and improving emotional wellbeing.’ 

Parental attitudes are key 

While a healthy physique undoubtedly enhances a child's competitiveness, this often hinges on parental attitudes. 

Whether fostering healthy or unhealthy habits, parents play a pivotal role in shaping the environment and setting an example. Parents might reflect on the words of Dr Leonard H. Epstein, a childhood obesity expert at the University of Buffalo: ‘Parents bring food into the home, they limit their children's television viewing, they control the combination of food and social activities. Children learn about eating and activity through observation and imitation.’ 

Children who receive parental support also achieve greater success in tackling challenges. Dr Epstein's research into childhood weight loss revealed that when overweight parents and children work together to shed pounds, they experience greater success both in weight reduction and in adopting healthier habits. Dr Epstein states: ‘Even a decade later, when these children reached ages 18 to 22, those with parental involvement lost more weight than those without, and the effects were sustained.’ This underscores the critical importance of parental engagement. 

When is the optimal time to establish healthy eating habits? 

The earlier healthy eating begins, the better 

Dr Julie Lumeng, a pediatrician at the University of Michigan, believes early childhood is the ideal time to introduce children to a variety of healthy foods, such as vegetables and fruit. What if children resist new foods? Dr Lumeng advises: ‘Children typically need to taste a new food 9 to 15 times before they begin to like it.’ Therefore, even if children initially show no interest in new foods, parents should not be discouraged. Maintaining a positive attitude and persistent effort is key. 

To encourage children to try healthy new foods, parents may follow Dr Lumeng's advice: ‘Children are more likely to sample new foods when meals take place in a relaxed and pleasant environment.’ 

How can parents prevent their children from consuming excessive unhealthy foods? 

The simplest approach is to eliminate unhealthy foods from the home entirely. Epstein recommends creating an environment at home that maximises access to wholesome foods, which proves more effective than verbally discouraging unhealthy choices. He states: ‘Parents essentially act as “food supervisors”.’ Their role is to assist children in making informed dietary decisions. 

Parents joining in exercise 

Beyond diet, experts recommend children engage in at least one hour of moderate to vigorous physical activity daily. Naturally, the ideal approach involves parents leading their children in these activities, which also helps reduce screen time spent watching television or using electronic devices. 

Small changes yield significant progress. ‘Minor alterations in the home environment can have a profound impact on physical health,’ Dr Epstein states. He recommends placing sports equipment like balls and skipping ropes near the front door for easy access. Brisk walking, cycling, skipping, basketball or football are all excellent ways to cultivate consistent exercise habits in children. 

While establishing healthy habits early is ideal, it's never too late to take that first step. Whether fostering healthy eating or consistent exercise, parents' words and actions leave lasting positive impressions on their children. Enhancing a child's competitiveness relies not on others, but on the whole family. 

Source: NIH News in Health 

Related article: Shaping Family Habits – Helping Children Make Healthy Choices