Childhood obesity in Turkey has risen from 8% to 32% in the last 20 years, affecting one in three children. According to the Ministry of Health data, 78% of obese children also struggle with obesity in adulthood. Research shows that the risk of type 2 diabetes is 4 times higher and the risk of cardiovascular disease is 3 times higher in obese children. According to the recommendations of the Turkish Pediatric Association, 5-7 portions of fruits and vegetables, 3-4 portions of whole grains and 2-3 portions of protein should be consumed daily for healthy nutrition. Children are recommended to do at least 60 minutes of physical activity per day and screen time should be limited to 2 hours. Healthy eating habits of families reduce the risk of obesity in children by 62%.

Healthy Nutrition

Determine age-appropriate calorie targets: 1,400-1,600 calories for ages 7-9, 1,600-1,800 calories for ages 10-13. Apply the Harvard Plate model at each meal: 50% vegetables-fruits, 25% whole grains, 25% protein. Keep the sugar ratio below 10% of total calories.

Physical Activity

Do 60 minutes of moderate activity per day. Add muscle-strengthening exercises 3 days a week. Encourage regular participation in sports activities after school and on weekends. The daily target should be 8,000-10,000 steps.

Family Support

Read food labels together during shopping. Plan and prepare at least one meal per week with your child. Organise active family activities on weekends and be a good role model for nutrition.

Education

Teach portion control with practical examples. Keep daily sugar intake below 25 grams. Encourage consumption of different coloured fruits and vegetables daily and make nutrition education a part of your daily routine.