With demanding jobs and convenience-driven lifestyles, most people today opt for easy and adaptive ways of living. Little do we know that every quick fix we do and shortcut we take brings more risk with it.
A report by the National Family and Health Survey 5 (NFHS 5) released by the Ministry of Health in 2019-20 indicates that there is a drastic rise in obesity in children under the age of five in 20 states out of 22 where the survey was conducted.
A few years ago, little did we know that we will stand in a space where Obesity will take over our children. Today, obesity is very common in children and it’s surprising to see that parents overlook obesity and assume that the child is healthy.
Let’s understand this better – Obesity is not a normal condition, it’s a serious health concern. It has many major medical, social, psychological and academic consequences. As a result, parents must make informed decisions to avoid obesity rather than trying to control it later.
Childhood obesity, if not managed early, can lead to health issues later in life. Children with obesity are more likely to develop medical issues such as
- Type 2 diabetes mellitus
- Sleep apnoea
- Heart disease
- Gallstones
- Menstrual abnormalities
- Orthopaedic problems, and much more.
In addition, they may face social issues. Obese children often get stigmatized, teased and bullied for their weight and get discriminated against. They are known to have poor school performance and school absenteeism.
Below are some quick pointers that will help prevent childhood obesity and help your child towards a better and healthier lifestyle.
You Are What You Eat
Have you heard the quote, “you are what you eat”?. This phrase is more relevant and suited for children than for adults. The food habits a child inculcates early in his/her life play a vital role in building one’s body. The kind of food we eat as children will help us either make or break our bodies, so it’s important we choose our child’s food wisely.
Here are a few things to do
- Plan balanced meals: Plan your child’s meals at regular intervals with balanced nutrition. We must understand how our child’s body reacts to different kinds of food. Just because certain food items are considered healthy, do not force your child to consume them. Find interesting healthy alternatives. Remember, habits start at a very early age in life. Ensure mindful eating is a habit you inculcate in your children.
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- Make them a part of meal planning and veggie shopping: Take your child to the grocery store/market where you pick up your weekly vegetables. Allow them to touch and feel the texture of the vegetables. This way they will be able to connect a lot better with the food they eat. Children should be aware of the source of their day-to-day meals. If you have a chance, grow a few vegetables in your balcony garden and make your children a part of the process.
- A healthy start to the day: Breakfast is the most important meal of the day so let’s avoid packaged and preserved food. Cook energy-packed freshly made home food for children.
- Choose fresh over fried: The next time you visit your friend’s house instead of carrying fried chips and chocolate bars, carry a variety of locally sourced assorted fruits.
In addition to all this, it’s also important to have conversations with your children about the consequences of unhealthy eating. Allow them some cheat days once in a while but also make sure that you find interesting ways to educate them about the importance of eating healthy.
Water – The Liquid Miracle
60% of our body is water, and our children must understand how essential water is for any life to sustain. Water when consumed in adequate quantities flushes out toxins from the body. It keeps children energised, improves metabolism, and helps keep muscles healthy. Every child is different and the quantity of water required for every child varies. Therefore, let’s not try the one size fits all method with our children.
Have a set routine at home for water intake –
- Within the first 15 minutes after waking up
- 45 minutes before mealtimes,
- 45 mins after mealtime
- 1 hour before bedtime
The pattern can be anything but set a pattern that becomes a habit. Pack a bottle of water every time the child steps out of the house – when they are out playing or when you go on a drive or when the child goes to his/her friend’s house. This way once the child is home you can monitor the amount of water intake.
Portion Control
We all agree that a balanced meal is a complete meal, but how do we know when to stop?
When it comes to children, they mostly know when to stop, but it’s parents who force them to eat a little more. That little extra food that you force down your child’s throat is doing no good. Instead, break the meals into portions.
- Categorise them into meals, snacks, fruits, salads, juices and plan them evenly throughout the day.
- If the child is slowing down after a meal, then you must pay attention to the quality and quantity of food the child is consuming. Food is energy to the body and it is very important we plan it wisely.
- Do not encourage children to eat in front of the television. They not only end up binge eating but they also don’t pay attention to what they eat.
Explore The Outdoors
Physical activity is a must. Children are full of life and energy, and we must help them channelise it the right way. Going out in the open and playing with fellow children will help the child develop mentally and physically.
Allow them to pick up a game of their choice. It can be tennis, badminton, cricket, basketball or even cycling. Let them go out and sweat it out.
The best way to do things is by being their role models. Play a game of badminton with the child, visit a nearby park and walk/jog together, plan a 30 minute family yoga time. Remember, the child learns from what they see. Hence, it’s important we set the right example.
Screen Time – How Much Is Too Much?
We live in a world driven by technology where everything is available at your doorstep at the click of a button. While we are grateful for all the good that technology brings, we need to keep a watch on its side effects too. Children browsing through tablets and mobiles have become a common sight in every home. Is it a good thing? The answer is a straight no.
Zero screen time is something that we don’t recommend but let there be restrictions. With schools being online for so many months, we understand that screen time is unavoidable. But make sure you take enough preventive measures.
Longer screen time with inappropriate content coupled with binge eating junk food is very unhealthy for children. Substitute screen time with family time. Go out for a walk or engage in conversations with your child.
Keep A Check On The Child’s BMI
BMI or Body Mass Index is a scale that compares your body weight to your height and in turn, helps calculate the fat percentage of your body. In children, a BMI percentile helps compare your child’s BMI to others of the same age and gender. If your child’s BMI is 85th percentile or above they are at risk of being overweight or obese.
Don’t panic! This can be fixed. Obesity can be because of multiple reasons, it can be hereditary, overeating, weak metabolism, lack of physical movement. Visit a paediatrician who can help your child overcome this the right way.
Mansi Zaveri
Kanishka Pariani
KSP Team
Rushita Sheth
