Dr. Tariq Jagnarine
Family Medicine, Endocrinology/ Diabetes
Overweight children can face many difficulties. They may feel different from other children, and this can affect their confidence. They can also be subjected to bullying from other children. This may make parents feel worried about their children taking part in an everyday activity such as school sports. Unfortunately, this cycle can make weight control more difficult.
Although health problems are less common in childhood, children who continue to be overweight into adulthood are at greater risk of developing:
• High blood fats and heart disease
• Type 2 diabetes
• High blood pressure
• Stroke
• Joint problems
• Breathing problems
• Some forms of cancer.
It is rare for a medical condition to cause a child to become overweight, but always check with a doctor concerned.
TIPS TO HELP
If a child is overweight, it is important to seek the advice of a health professional. Young children should not be on diets that severely limit food intake. Parents and guardians may be advised to make permanent changes to their family’s lifestyle and eating patterns. Everyone at home should be involved in these changes, regardless of body weight, so that no child feels singled out. Making the right changes will protect children from developing eating and dieting problems later in life.
It may take a number of attempts before children are happy to change their food choices, or become more active. This can be frustrating for parents who have their children’s best interests at heart. Don’t give up. Remember to stay positive. Children who are overweight need to know that they are loved and are important, regardless of their weight.
HEALTHY FOOD CHOICES
A healthy diet is not only the type of food a child eats, but also the amount of food they eat. All children should eat regularly, including healthy snacks. Good nutrition starts early in life. Wherever possible, try to:
• Breastfeed.
• Introduce solids at around six months.
• Encourage a wide variety of nutritious foods. No particular food should be forced or overly restricted.
• Consider using reduced-fat dairy products after two years of age.
• Offer mostly cereals, grains and bread, vegetables and fruits, with moderate amounts of meat products and dairy foods.
• Use added fats (such as oil, margarine, and butter) in small amounts.
• Offer fresh vegetables and fruit, instead of processed snack foods.
• Include small amounts of treats such as cakes, chips, or takeaway foods occasionally (once or twice per week). Enjoy them as a family.
• Offer children water when they are thirsty. Sweet drinks, including juice, cordial and soft drinks, are not necessary, and can contribute to tooth decay.
WAYS TO ENCOURAGE HEALTHY CHANGES TO A CHILD’S EATING
Suggestions include:
• Buy, prepare, and offer the foods we would like our children to eat. Allow them to choose what, and how much, of these foods they will eat.
• Keep offering healthy foods, even if they are refused at first.
• Include a child’s food choices in the family menu sometimes.
• Act as a role model. Make sure the child sees us eating healthy foods.
• Involve children in simple food preparation, such as making a salad.
• Let the child decide if they have had enough, even if food is left on their plate. This encourages children to better understand feelings of hunger and fullness. These habits may help to control appetite, and prevent overeating as they grow.
• Encourage slow eating if it is a family of fast eaters. Put the knife and fork down between mouthfuls. Offer crunchy foods that need lots of chewing.
• Help the child recognize if he or she eats when bored, sad, or lonely. Try to suggest another activity to help distract them.
• Try not to punish, reward, or cheer a child up with food. It can be tempting to use food this way sometimes, but it establishes an unhealthy relationship with food.
FUN FAMILY ACTIVITY
An active lifestyle is important for the whole family, regardless of the age or weight of family members. Physical activity helps to build skills, makes us feel better, and helps to protect us from many lifestyle diseases.
Activity should be fun, without focusing only on competition or skills. To keep children active as they get older, they may need help from their parents to include physical activity in the family routine.
TIPS TO INCREASE EVERYDAY ACTIVITY AT HOME
• Be active together. Let the child see us being active too.
• Encourage lots of free playtimes outside.
• Try to use the car less. Walk or cycle to school, the shops, or to a friend’s house.
• Help the child find a balance between organised sports, fun activities, and individual sports like swimming and dancing.
• Find an activity that the child enjoys and that is fun, readily available, affordable, and matches the child’s age and skill level. Ask the child’s physical education teacher, childcare worker, community centre, or other parents about options.
• Be supportive and encouraging. Some children feel embarrassed and uncomfortable about their physical skills or appearance.
• Motivate children to be active – even though it’s not always easy. Remember, if a child gets hot, puffed, and sweaty when active, this is generally a good sign that they are working their bodies and getting some benefit from the exercise.
Television and screen viewing
Watching too much television is linked closely with being overweight in children. When children watch TV, they are not being active. They are also more likely to see food advertisements that encourage them to eat, whether they are hungry or not. Suggestions include:
• Limit sedentary activities like TV viewing, watching videos, playing personal screen games, and using computers. These activities should total no more than two hours a day for children five years and older, and no more than one hour per day for children aged two to five years.
• Avoid eating while the TV is on. This may be a distraction from family time together.
Everybody “Needs to Act” now to help our kids stay healthy for a better future!
