Eat Right: Want to combat obesity? Experts share 5 tips on how

Did you know that India has the second-highest number of obese children in the world, next to China? According to the World Health Organization (WHO), a BMI of 25 or above is considered overweight. India is home to an estimated 18 million overweight and obese children and their number is rising daily.

The latest National Family Health Survey (NFHS-5, conducted in 2019-21) found that 3.4 per cent of children under five are now overweight compared with 2.1 per cent in 2015-16.

This is not all. According to the World Obesity Federation, India is expected to have over 27 million children with obesity by 2030. This represents over half of the children with obesity in the region and one in 10 of all obese children globally. The report goes on to say that by 2030, the country will have a prevalence of approximately 10.81 per cent childhood obesity among the five-nine-year age group, and around 6.23 per cent prevalence of obesity among teenagers in the age group of 10-19 years.

With such alarming numbers staring India in the face, parents must ensure and inculcate healthy eating in children from the beginning.

Jaisal Kaur Sidhu, an alumna of Apeejay Svran Global School, Faridabad, Section 21-D, and a food technologist (QA) at Mrs Bectors Food Specialties (Cremica) says that it is not about putting your child on a diet to combat obesity.

“A parent must concentrate on giving the child a well-balanced diet. It is also not about eliminating junk food from a toddler’s diet. Parents must inculcate the habit of moderate eating. As Indians, we put a lot of emphasis on food. The idea is to tell the child to eat everything but in moderation,” Sidhu said.

She added that removing junk food in childhood will lead to negative associations with the food. “Once the child grows up, as an adult he/she will binge eat such food which is even worse,” Sidhu said and shared some tips for parents.

Here’s what parents can do

1. Ensure that all meals are eaten at the dining table. “According to a study that was published in the International Journal of Behavioral Nutrition and Physical Activity there was a direct relationship between watching TV and being overweight. Let the child finish the meal and then watch TV,” Sidhu advised.

2. Everything should be eaten in moderation including junk food. Nothing is healthy or unhealthy. DO NOT pile your child’s plate. Small frequent meals are a good way to inculcate the habit of eating in moderation. Reduce intake of carbs.

3. Introduce fruits and vegetables into the diet. Give your child salads. This will give the feeling of being full.

4. Introduce the child to physical activity. It can be a walk at night; even a 15-minute can work wonders.

5. Ensure that there is a gap of at least two hours before the child goes to sleep including afternoon naps.

Nutritionist Lakshita Jain a clinical dietician and founder of the health clinic Nutr, the reason for rising obesity among kids is a lifestyle change. “Today, the kids are so busy with their school work and extracurricular activities that it seldom leaves time for them to do any physical activity. Second, the advertisements that are shown on TV. There are so many ads that are related to food and they are made so attractive that one will want to eat them, especially kids. Unfortunately, none of these foods are healthy,” Jain opined.

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“The eating habits of the entire family have a huge impact on the child. If the family buys sugar biscuits and other junk food snacks, the kid is tempted to eat them. Also, if he sees his parents eating junk food, he/she will automatically do the same”

-Lakshita Jain,  Nutritionist and clinical dietician, Founder of Nutr

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The high sugar content in aerated drinks and the fat in chips and other snacks are detrimental to the overall health of the child. “In some cases, it can lead to hormonal imbalance in them leading to obesity. The eating habits of the entire family have a huge impact. Take an example. If the family buys sugar biscuits and other junk food snacks, the child is tempted to eat them. Also, if he sees his parents eating junk food, he/she will automatically do the same. The family, as a whole, has to control what is bought,” Jain stressed.

Too much emphasis on food in households

Another driving force for childhood obesity is the emphasis that households have on food. “Right from the toddler stage, parents start feeding more than what is needed by the child. Slowly, the child ends up eating all the time. Also, our meals are carb-driven. There is very little protein or even fibre in our meals. If the parent wants to give them more food, add fruits, yogurt, and salads to the diet,” Jain advised.

Symptoms that your child is gaining weight

1. Mentally sluggish or physically overactive (due to excess sugar consumption). Increased aggression in children.

2. Protruding stomach.

3. Either the child is constipated or has diarrhoea.

4. A dark band around the neck is a telltale sign that the kid/adult is overweight/obese. It is an indication that the child needs to shed weight immediately.

What to do for a healthy body?

“Do not give your child any form of white sugar. If you have to, give honey, coconut sugar, and or even dates as a sweetener. Kids want to eat new things all the time. Instead of giving them a wrap from a restaurant, make one at home. Make a roti, add some veggies, red beans, some cheese, and paneer/grilled chicken, and make a tight roll. Encourage your kids to do some physical activity. Avoid bringing processed home. Become role models for your kids when it comes to food,” Jain said in conclusion.