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| Managing Obesity Through Diet |
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In Singapore, the percentage of obese school children has remained at about 12% for the past 3 years. Obesity is defined as an excess amount of body fat.
Being obese has many adverse consequences. The extra weight that obese children carry can put stress on their joints and result in leg pain, making simple activities more difficult to do. They may also suffer emotional and social consequences. Other children may tease them about their weight and this may cause the child to be self-conscious and embarrassed. Children who are obese are also more likely to become obese adults. Obesity later in life is associated with heart disease, high cholesterol, high blood pressure, and diabetes. For these reasons, actions to prevent obesity should begin early in life. | |
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| Why Is My Child Obese? |
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Generally, obesity is a result of consuming more food than the body needs. This may be due to a child eating too many calories and using up too few calories due to lack of exercise. These unused calories will be stored as body fat.
Increased calorie intake may be caused by higher calorie foods such as fast foods, convenience foods and higher calorie snack foods being more readily available.
Lack of physical activity may be due to the convenience of modern transport, spending more time playing computer and video games, and watching television. Advertisements on TV can also make your child ask for many foods. | |
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| How To Prevent And Manage Obesity In Your Child |
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The aim is to reach and maintain a healthy weight appropriate for the height of your child. The best way to achieve this is by making small but permanent changes in eating habits and physical activity, instead of drastic and short-term changes that most probably will not last for long.
Parents need to know that: |
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Healthy eating habits should be gradually developed in your child
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Do not put your child on an overly restrictive diet that completely forbids favourite foods as this is likely to fail. It is better to allow small amounts of chocolate, ice-cream or tid-bits once a week than not at all.
Also, reduce the fat intake rather than the total amount of food eaten. In this way, it reduces calories without making your child feel overly hungry. You can reduce calories from fat by using less oil in cooking, and offering your child low fat and nutritious snacks such as:
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Bread with low-fat cheese or fish floss |
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Fruit bread |
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Breakfast cereal with low-fat milk |
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Plain crackers |
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Low-fat yoghurt |
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Fresh fruit |
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Fat-free popcorn |
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Microwaved keropok |
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Red bean pao |
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Chee cheong fun |
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Boiled fish balls | |
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Do not use food as a reward or punishment. Rewarding children with food will cause them to perceive that food as valuable. Sending them to bed without any dinner will cause them to worry that they will go hungry. They may eat whenever there is a chance, in case they get punished later. |
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Involve your child in grocery shopping and preparing meals. This gives you the chance to teach your children about good eating habits. They may also feel a sense of accomplishment and may be more willing to try the food they have helped shop for and prepared. | |
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Increase your child's physical activity. Exercise will help control his weight and keep him trim and fit.
Create an environment that encourages and supports physical activity. You can try the following:
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Take your child for a walk |
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Play ball games |
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Run |
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Play in the park |
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Dance to music |
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Have family 'play time' |
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Park away from where you need to go and walk there |
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Use the stairs instead of the lift |
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Limit television watching, playing computer and video games to 1-2 hours per day | |
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Most importantly, parents should involve themselves in helping their child reach and maintain an appropriate weight.
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Parents who follow healthy eating habits and active lifestyles can have a significant influence on their children's health |
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Keep in mind that a diet good for the obese child is just as good for the rest of the family. In fact, the whole family can benefit from a healthier diet and a more active lifestyle. |
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If you are concerned about your child's weight, you can call the Department of Nutrition & Dietetics at 6394 1640 for an appointment to consult a dietitian about achieving and maintaining an appropriate weight for your child. You can also see your paediatrician for advice. | | | | |
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