According to the World Health Organization (WHO), at least 20 million children under the age of 5 years are overweight globally in 2005.
Is your child overweight?
While chubby cheeks are cute, did you know that overweight children have an increased risk of being overweight adults? Being overweight comes with an extra baggage of health problems like cardiovascular diseases as well as social challenges that can sometimes cripple self-esteem. Although fat genes may be inherited, your child’s behavior towards food, and an active family lifestyle can help nurture a healthy go-getter.
It’s fun time! Engage your child in a vigorous activity for at least 30 minutes every day.
Maintain it, not lose it.
As children are still growing, it is not advisable to put them on a strict diet. This may cause them to lose out on important nutrients that helps in physical and mental development. Instead, plan a diet to help them maintain rather than lose weight. As they grow taller without gaining weight, they will naturally become leaner.
Break sweat!
Keep it fun! Devise a way to make activities such as jogging, bicycle riding or even walking—fun! Instead of just running, play chase and catch. Sporty activities such as football are also a great way to burn those extra calories. Staying active by helping around the house or using the stairs are also encouraged.
Watch the calories.
Eating an orange rather than drinking boxed juice not only helps your child feel more full and satisfied—it has fewer calories. Offer low-fat foods like skim milk and low-fat yoghurts. Low-fat snacks like low-fat popcorn and whole grain crackers are better than potato chips, cakes or cookies. It is always easier to cultivate healthy choices with toddlers. With older children who are accustomed to store bought snacks, offer delicious alternatives such as vegetables with low-fat dips or homemade biscuits.
Turn off the TV!
Serve meals only in the kitchen or dining room without any distraction from the television. If your child eats while watching the television, he might not be aware of the amount of food he’s eating and might end up overeating.
Reward the merits.
A reward system may help motivate your child to stay on his diet. For example, if your child drinks water instead of soft drinks for a week, reward him with a favourite activity or small toy. Do not reward with food.
Research has shown that overweight adults who were also overweight as children have a higher tendency of suffering fatal medical conditions compared to overweight adults who were not overweight as children. That is why it is important to curb weight issues early. Always consult with your family doctor or pediatrician before putting your child on a diet.
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