Obesity in children is on the increase

True, he or she seems overweight compared to other children within their age bracket but that is okay with you because for many people within society, the above signs are an indicator that this is a healthily fed child. However, nutritionists and health experts might disagree on the grounds that such a child is unhealthy and at risk of becoming obese.

According to Tamara Nyombi, a nutritionist, obesity, in simple terms, refers to a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on one’s health.

“When we eat food, it is stored up by the body. The other part that is not easily stored is put aside as excess fat. When this fat accumulates continuously, it can result in obesity. An example of foods that are not easily stored by the body include foods rich in sugar, retained foods, fried foods, processed foods and the like,” she explains.

This revelation comes as a shock to Margaret Mbabazi, a mother to a 10-year-old son who enjoys all the above mentioned meals.

“My Collin enjoys French fries, sodas and anything sugary. In fact, at one point, I had to scold him for putting four tablespoonfuls of sugar in a small cup of porridge. He has always been big in size, which is something that I have not worried about. It has never occurred to me that his eating habits can cause him health complications in the future,” she says.

However, Nyombi clarifies that parents have reason to be anxious about their children’s eating habits because obesity not only exposes them to health complications like high blood pressure, heart disease and diabetes, but it can also cause social and emotional damage. As in adults, there is no quick and easy way for children to lose weight. Instead, many overweight children end up becoming overweight adults.

“When a child is obese or overweight, he/she may be laughed at, teased and constantly abused by their age mates at school or within the neighbourhood at home.”

This situation among children does not happen just like that. It has a number of causes or risk factors attributed to it.

“If a child is not breastfed exclusively and is introduced to solid foods at an earlier stage in life (probably at around six months), they may be exposed to obesity. Also, in other situations, obesity could be genetic but this is very rare. I would instead say that sometimes, the parent’s poor eating habits could be adapted easily by their children and in the end, make them suffer from similar unhealthy conditions,” explains Nyombi.

In spite it all, obesity in children is a condition that can be prevented right from childhood.

“By eating healthy, one can stop their children from being overweight. Parents can try to make an effort to cut out foods that are rich in fats and sugar and concentrate on vegetables, fruits and whole grains. Also, indulging in physical activities for at least 30 minutes a day can be of great help. Lately, children tend to spend more time watching TV or playing video games as opposed to playing outside or indulging in physical activities. Moreover, they commonly pick on snacks between meals, a habit that is not healthy at all.”

Tips to prevent obesity and help your child lose weight

Limit the number of calories your child drinks. For example, many children drink too much juice and soda each day. Sticking to the usual recommend limits of 1-2 litres of 100% fruit juice for children under age six years and only 2-3 litres for older children can help to limit excessive weight gain.

Limit the amount of milk that younger children drink. Although drinking milk is important and it is a good source of calcium, too much milk can lead to your child becoming overweight. Obesity often starts in early childhood, with a common scenario being a child who drinks too much milk. Children usually only need about one litre of milk each day.

Avoid frequent meals of fast food.
Don’t “super size” your child’s meals. A common problem that contributes to overweight children is meals with portions that are too large.

Don’t force younger children to “clean their plates”. An important way to help children learn to eat healthy is for them to know that they can stop eating when they are full.

Encourage regular exercise and physical activity in your children each day. This may include going for walks as a family, playing outside, riding a bike, or participating in organised sports, like soccer and baseball.

Limit inactivity by setting strict limits on watching TV and playing computer and video games.

Avoid allowing your children to eat while watching TV. Instead, limit meals to the dinner table.

Don’t put too much of a focus on what your child eats. Remember not too restrict calories and instead, offer a healthy diet with three healthy meals (don’t skip meals, especially breakfast) and a few snacks and allow occasional treats. Talking to your child too much about calories, fat and dieting can actually cause more harm than good, leading to eating disorders.

Know what your child is eating and where his calories are coming from.

And also important, be a good role model for your children by eating a healthy diet and exercising regularly. Keep in mind that a healthy diet is usually low in saturated fat and cholesterol and moderate in total fat.

Losing weight is not easy and you may need to get extra help for your child. This will likely include your Pediatrician, who can monitor your child’s weight gain and loss every few months, but it might also include a registered nutritionist, who can help you come up with a more healthy diet for your family.

If being overweight is affecting your child’s mood or self-esteem, then a child psychologist might also be helpful.