Should your child be on a diet?

WHETHER your child is overweight or you are trying to steer him/her from incipient childhood obesity, many parents toy with the idea of putting their children on restrictive diets. But while this may be okay for adults, nutritionist Chloë-Faith Perez says this is not the right solution for children.

“When one speaks of dieting, it usually conjures up images of weight-loss goals, cutting calories and depriving ourselves of our favourite foods. This is usually a chore for most adults; why then should we intentionally put our children through this? Instead, what parents should do is help their child to develop healthy eating habits,” she said.

“Most of us tend to associate the word ‘diet’ with a regimen of eating and drinking sparingly so as to reduce one’s weight; however, you must first understand that your diet really is the food you consume habitually, which would mean that we are all on diet,” Perez said.

She pointed out that what parents should ask themselves is whether or not their child’s diet is healthy, if the child’s diet allows for optimum growth, or whether or not the child is eating nutrient-dense foods.

“Special attention should be paid to the foods children consume, as their diet needs to supply sufficient nutrients, vitamins and minerals in order to achieve optimum growth. Their diet should therefore provide sufficient amounts of protein, iron, carbohydrates, fruits and vegetables, and certain fats,” Perez advised.

She explained that if your concerns about dieting are linked to the fact that your child is overweight, instead of focusing on weight-loss goals you should turn your attention to routine changes that will improve overall eating habits — for example, lifestyle changes such as exercise and paying attention to your meal portions.

Other changes that parents should consider, according to Perez, include:

•Introducing more fruits and vegetables

• Using healthier cooking methods. Opt for methods such as baking, steaming and grilling rather than frying.

• Reducing their intake of processed and refined foods. As a rule of thumb, reduce the “whites” such as white bread, white rice, white flour, and try more whole wheat-based foods.

• Reducing their consumption of saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.

•They should be encouraged to consume a lot of plant-based foods, moderate amounts of animal foods, and few fats and sweets.

She said the transition to a healthier way of eating can sometimes be difficult, but parents can present their meals in a creative way, as children like a variety of colourful and attractive dishes.

“To achieve balance and variety, parents may use a food plate/pyramid to ensure the children are getting foods from all food groups. Additionally, this eating pattern supports a child’s normal growth and development and should help them to develop an appreciation for healthier foods early, which will reduce their chances of developing [unhealthy] lifestyle conditions,” Perez underscored.

She said another way to encourage healthy habits in children is by ensuring that they get involved in motion-type activities at playtime or that they get involved in sports. You should also monitor their screen time and encourage them to drink a lot of water and stay hydrated.