The Parents’ Playbook for Tackling Childhood Obesity

Legacy pediatrician Dr. Iliana Solano recently joined Telemundo to talk about childhood obesity and what Houston families can actually do about it. It’s an important topic and one that deserves an ongoing conversation.

According to the Houston Department of Health and Human Services, 34% of children age 12 and over are overweight or obese. That’s more than one in three kids. Texas has the nation’s seventh-highest childhood obesity rate for young people ages 10 to 17.

The numbers are even more striking for Latino children, who experience overweight and obesity at roughly 39% compared to about 29% among non-Latino white children.

Beyond the Numbers

These numbers represent real children who face increased risks for heart disease, diabetes, high cholesterol, fatty liver disease, asthma, sleep apnea, anxiety, depression, and joint problems.

Dr. Solano wants parents to know this isn’t about blame. “Weight is influenced by so many things,” she says, pointing to genetics, stress, sleep, school routines, hormones, and even how fast a child eats. “What matters most isn’t perfection. It’s small, sustainable habits that support a child’s health over time.”

And as Dr. Tamisha Jones, Legacy’s Chief Medical Officer, reminds us, “Heart health begins early.”

What You Can Do Starting Today

You have more power than you think to help your family build healthier habits.

• Make Nutrition Simple: Start by adding more fruits and vegetables to every meal. Get your kids involved in planning or preparing food. Pre-make meals on Sunday, stock up on frozen vegetables (they’re just as nutritious as fresh!), and make water your family’s go-to beverage. Dr. Solano encourages families to think beyond fresh produce. “Healthy doesn’t have to mean fresh or expensive,” she says. Frozen and canned options, simple meal swaps, and healthier drink choices can all make a real difference, especially for families navigating food deserts or tight budgets.
• Keep Your Culture, Protect Your Health: Food represents love, family, and tradition, and no one should have to give that up. Instead of eliminating cultural dishes, try small adjustments. Leaner meats, baking instead of frying, more vegetables, and mindful portions with favorites like pupusas or arepas. The flavor stays, but the risk drops. Involve grandparents and the family members who cook, because when everyone understands the “why,” healthy habits stick.
• Get Moving Together: Kids need at least 60 minutes of physical activity daily. Take family walks, go for bike rides, or turn on the music and dance together. Limit screen time to two hours or less of non-educational use each day. Children are supposed to have energy, so give them chances to burn it off!
• Slow Down at Mealtime: Researchers at Penn State University found that the faster a child takes bites during a meal, the more likely they are to develop obesity. According to researcher Kathleen Keller from the Powers Health, “When we eat quickly, we don’t give our digestive system time to sense the calories.” Dr. Solano recommends creating calm, screen-free meals and encouraging kids to take small sips of water between bites. Make mealtime about conversation. “Even simple routines like family meals and putting the fork down between bites can make a meaningful difference,” she says.
• Talk About Health, Not Weight. Solano advises parents to focus on strength, energy, and how the body feels rather than weight, size, or appearance. “Framing changes as family habits rather than singling out the child protects self-esteem,” she explains.
• Don’t Fight Picky Eating. Offer new foods alongside familiar ones, let kids explore without pressure, and model enjoying a variety of foods yourself. Skip the battles at the table and keep mealtimes low-stress. If picky eating is leading to poor growth, weight loss, or a very limited diet, that’s a good time to bring it up with your pediatrician.
• Protect Sleep. “Poor sleep affects a child’s ability to learn, control emotions, regulate appetite, and maintain a healthy weight,” Dr. Solano says. She encourages families to create electronics rules together, turn screens off 30 minutes before bedtime, keep devices out of the bedroom, and build a consistent bedtime routine.

From Infancy Through the Teen Years

Good health habits start early. Breastfeeding lowers the risk of infections and later obesity, and Legacy offers free lactation consults, tele-lactation, and walk-in support.

As kids grow, the challenges shift. Most parents don’t know that cholesterol screening starts as early as age 9. And while protein powders are popular with teens, most don’t need them. They’re unregulated and often loaded with added sugars. Stick with whole foods. For some older teens with obesity, medications like GLP-1s may be considered, but they’re never a standalone fix.

Legacy looks beyond BMI. We pair it with lab work, activity assessments, and tools that measure body fat and muscle directly because BMI alone can miss the mark, especially for kids from diverse backgrounds. As Dr. Solano puts it, “We don’t just look at a number. We look at the child, the family, and the community.”

How Legacy Community Health Can Help

If you’re not sure where to start, Legacy Community Health can help.

• Pediatric wellness visits where our team discusses physical activity and healthy eating with every family
• School-based health clinics where students learn to make healthy changes
• One-on-one patient education with counseling on weight management and lifestyle changes
• Community partnerships with organizations like the YMCA’s Kamp K’aana to promote fun, healthy activities

Moving Forward Together

“Habits in childhood and adolescence are the beginning of habits for a lifetime,” says Dr. Jones. “It’s important to set our children up for success in adulthood, and that includes good health.”

With the right support, families can create lasting changes. Whether it’s learning to slow down at mealtimes, discovering new ways to be active, or accessing better nutrition, every positive step counts.

Ready to take the next step? Call (832) 548-5000 to schedule an appointment with a Legacy pediatrician or patient educator today.