5 Things You Can Do At Home To Prevent Childhood Obesity

Childhood obesity is on a rise all around the world and is a serious medical condition and health challenge of 21st century. Globally in 2010, it was estimated that 42 million children under the age group of 5 years were estimated to be overweight. And last 2 years of COVID situation has taken greater toll and number has increased.
Childhood obesity is not only affecting physical health but is also affecting psychological, social and emotional health as well. It also affects the academic performances of an individual. There are multiple factors for childhood obesity – Lifestyle preferences, Food choices, Family History, Certain medical conditions, Environmental factors.

If childhood obesity is not treated soon, quality of life and growth is affected. Also child can get exposed to co-morbid conditions like Diabetes, Cardiovascular, Neurological, and Orthopaedic, Pulmonary.

Here Are A Few Things You Can Do At Home To Prevent Childhood Obesity

• Reduce The Consumption of Packed or Processed food – Children are used to packed foods like Chips, Biscuits and proceed foods like noodles and pastas which tend to result in weight gain. Parents should ensure that kids should swap packed and processed foods with healthy snacking like Makhana, Nuts and Dried Fruits. Instead of refined flour based noodles and pastas, millet based options should be opted.
• Avoid Sugary Beverages – Consumption of sugary beverages has increased by children and resulting in increased Body Mass Index. Sodas are only drink mistaken to be unhealthy, but packed beverages like fruit juices, smoothies also contains lot of sugar and need to avoided or to be reduced greatly. Instead fresh fruit juices can be given.
• Include more Fruits and Vegetables – Children often do not like consuming fruits and vegetables. However, parents should find innovative ways to include them in the diet. Fruits and vegetables are loaded with vitamins and minerals; and are essential for their growth and developments. Parents can include vegetables by making vegetable Paratha, Pulav, Soups, by adding them in Noodles, Sandwiches. Fruits can be given as Juices, Shakes, Smoothies, and Fruit Chaats.
• Increase Outdoor Playing and Physical Activity – Children now a days are glued to electronic devices and do not tend to move around for long hours. This is one of the major reasons for obesity. Parents needs to ensure that their children get involved in outdoor activities as well and stay active throughout the day. Involving children in various activities like Dancing, Swimming, Sports, Cycling, and Skating will help them stay active and maintain good body weight.
• Family Factor – Apart from genetics, children tend to gain weight due to the family lifestyle. If parents are themselves able to follow healthy lifestyle, healthy diet, workout regularly it’s easy to convince the children to follow the same. It is observed that parents are also more used to eating junk and outside food frequently and which also affects children. Parent should ensure about having healthy home cooked food, having an active lifestyle which helps children also adopt the same. While having meals family should have it together without watching Television or having access to any other technology.

Over To You
Prevention is better than cure. If children get into healthy habits at an early stage they can prevent themselves from obesity and related co-morbidities. Also, these lifestyle changes help them do well in studies and extra- activities.