Have you ever heard of childhood obesity? Obesity does not only occur in adults. Obesity in children means weighing more than what is healthy for a given height. Girls and boys have different amounts of body fat, experts compare BMI levels of children at the same age to each other. You may use this BMI Percentile Calculator to determine if your child is overweight or has obesity.
In recent years, more and more kids have been struggling with their weight as shown by statistics from the National Health and Morbidity Survey (NHMS). The prevalence of childhood obesity has increased from 6.1% to 11.9% in 2011 to 2015 and has reached a record peak of 14.8% in 2019 in Malaysia.
It can lead to a range of health complications such as liver damage due to build up of fat in the liver, increased risk of developing Type 2 diabetes as well as high blood pressure which is a risk major of heart disease and stroke.
Besides, other common health complications of obesity are obstructive sleep apnea with the symptoms of loud snoring, interrupted breathing and disrupted sleep patterns that bring a range of negative health effects such as depression and anxiety, cognitive problems including memory loss and difficulty concentrating.
FACTORS THAT CAUSE CHILDHOOD OBESITY: Genetics - children who have a strong family history of obesity are more likely to become obese. Eating large portions - the body takes in more calories than it needs. Poor eating habits - frequently consuming energy dense and unhealthy food such as processed food, fast food, sugary drinks and snacks; eating late at night that disrupts metabolism. Engaging in sedentary activities - such as binge using electronic devices and lack of physical activity.
But do not worry, it is not all doom and gloom. There are plenty of ways to make sure our little ones are keeping a healthy weight. Let's get to it!
1. Portion control
Portion control can help with managing weight by avoiding overeating and consuming more calories than the body needs that leads to excessive body fat and weight gain. This can be achieved by using smaller plates, being mindful of portion sizes when eating out and should be practiced by incorporating nutrient-dense food.
Image adopted from: Panduan Pinggan Sihat Malaysia, MOH
By following the Malaysian Healthy Plate model, it provides a balanced and nutritious diet.
2. Consume nutrient-dense food
Nutrient dense foods contain vitamins, minerals, complex carbohydrates, lean protein, fiber and healthy fats that can make your child feel more satisfied and full, and prevent overeating. A diet rich in nutrient dense foods provides the body important nutrients while being relatively low in calories to support healthy metabolism and function more efficiently.
For instance,
A diet rich in fiber can improve digestive health that ensures better nutrient absorption, prevents constipation and reduces risk of developing diabetes by regulating blood sugar levels by slowing down the absorption of glucose in the bloodstream.
Vitamin D and Calcium help maintain healthy bones, Vitamin A and Vitamin C supports the immune system and healthy skin.
Protein has a crucial role in a child’s muscle and growth, bone health and helps maintain energy levels and support healthy brain function.
Here is a low-calorie snack recipe from us that is packed with nutrients! These no-bake energy balls are so simple and easy to make that you could simply try out at home:
3. Limit added sugars and refined carbohydrates
Foods with added sugars provide extra calories without any additional nutrients while refined carbohydrates such as white bread and pastries are often high in calories but low in nutrients which contribute to weight gain and increased fat storage. They also cause rapid increase in blood sugar levels that easily trigger feelings of hunger and cravings. Hence, it is important to focus on consuming complex carbohydrates including whole grains, fruits and vegetables that are digested more slowly and promote feelings of fullness. On top of that, excessive sugar intake can have a significant impact on dental health. It can lead to tooth decay and cavity, further damage to the gums as well.
4. Practice regular meal timing
Eating a balanced meal at consistent times throughout the day helps with weight loss by regulating your child’s appetite and less likely to overeat and tend to snack on unhealthy food. On the other hand, regular meal timing can support a healthy circadian rhythm which regulates various physiological processes in our body such as hormone production, digestion and metabolism. Therefore, it has positive effects in metabolic health and weight management.
5. EXERCISE (Keep your child active & away from screen!)
Being physically active is an important part of a healthy lifestyle for all children. However, the amount of physical activity recommended for children varies depending on their age. For instance, school-age children should engage in at least 60 minutes of moderate-to-vigorous intensity age appropriate physical activities each day such as aerobic activity including running or walking and bone-strengthening such as jumping.
Note from DOC2US
Childhood obesity is a serious problem that can lead to long-term health issues. However, with the right knowledge, resources, and support, you can make a positive impact on the lives of your children.
If you would like to seek support from a dietitian/nutritionist online, simply download the DOC2US mobile application today! Once you enter the Home Page, click View More > Health & Wellness > Dietitian In Training. Then, you will be able to chat with our apprentice dietitians from International Medical University(IMU), supervised by experienced clinical dietitians - for FREE! This service will only be available until 5th of May.
This article is written by Zoe Ong (DOC2US) & Cara Yew (DOC2US),
reviewed by Ashwini Nair, MB BCh BAO (DOC2US)