Trim that (baby) fat
JAMAICA has been seeing a rise in childhood obesity — an issue that has been plaguing various countries all over the world. Poor diet and a sedentary lifestyle have been blamed for more and more overweight children — some beginning in infancy. And as the holidays approach, and with more feasting expected during the festive season, there are certain steps that parents will have to take to ensure that their children maintain a healthy weight going into 2018.
But how do you even begin intervention if you are not aware that there is a problem? An Australian survey highlighted a problem that is also pervasive in Jamaica – that parents do not necessarily perceive their children as overweight. The survey, Parents’ perception of their child’s weight status and intention to intervene: a Western Australian cross-sectional population survey, 2009-12, found that very few parents perceived their children as overweight, and more than half the parents with children above or below the healthy body mass index range reported an intention to “do nothing” about their children’s weight.
Sounds familiar? Closer to home, the problem is often explained away as “baby fat”or “big bones” in children who are obviously scoring high on the BMI scale, while parents ignore the problem.
What can you do?
First you should pay attention to the statistics — The Ministry of Health says an estimated 22 million children under five are deemed to be overweight worldwide, and childhood obesity places future generations at high risk of obesity, as obese adolescents eventually become obese adults.
In Jamaica, more than 11 per cent of children 10 to 15 years old, and 35 per cent of youths between 15 and 18 years, have been classified as overweight or obese. The Jamaica Health and Lifestyle Survey published in 2008 highlighted that in the 15-74 age group, 26.6 per cent were overweight and 25.2 per cent were obese.
The following tips will help you to improve your children’s eating habits.
1. The main way of controlling your children’s weight is by controlling their food intake. While it is hard to control what they eat at school, parents should watch their intake at home. The overall idea of a successful weight loss programme is to reduce their food/calorie intake, so their bodies will use up some of the reserves.
2. If your child is already overweight, start by making gradual changes to the child’s eating plan. For example, you could reduce his/her snacks and sodas by a half. Also, instead of juices and sodas, you could give them coconut water or tap water. Serve water instead of a sweet drink at the end of a meal. Place water instead of juice in your toddler’s bottle or cup. In addition, let them snack on fruits instead of biscuits, chips and pastries.
3. It is important not to take away all the things a child is accustomed to all at once, but instead, to do so in stages. So don’t throw out all the snacks and replace them with veggies all in one go. Instead, gradually reduce intake so that the child can use up some of his/her reserves, or else he/she won’t be able to lose the weight. This also prevents the child from going to school, for example, and trading the healthy snacks you packed for more scrumptious fare available in the school canteen, or from friends.
4. Researchers have found that children who are overweight will shed the pounds more easily if their parents get in shape with them. So go running or skipping with your child, and make the exercise fun.
5. Start the process right from birth by breastfeeding. This reduces a child’s risk for obesity later in life. Exclusive breastfeeding provides all the nutrients a child needs up to age six months, despite what older family members or friends might tell you. Don’t be tempted to introduce porridge or crushed starches too early, and don’t be tempted to add sweet juices to your baby’s diet before the time recommended by your paediatrician.
6. Do not keep unhealthy foods in the house. If these foods are not in your home, your child cannot snack on them.
7. Encourage physical activity at school and at home. Involve them in extracurricular activities that are sport-related, rather than the ones that will have them seated constantly.
8. Do not use food as a reward or as punishment. Do not offer candy as a bribe for good behaviour or withhold a particular food as punishment for bad behaviour.
9. Do not encourage your family to watch television while eating. Eat meals together as a family. Watching TV encourages binge eating — your children will mindlessly shovel food into their mouths while enjoying their favourite show. When you eat as a family there is a set time for starting and ending meals, and you can better monitor the amount and types of foods your children are eating.
10. Support your child. Overweight children often feel bad about themselves, and are sometimes teased because of their weight. Do not add to their burden by making derogatory remarks about their weight; instead, let them know that they are loved and appreciated no matter what. However, don’t butter up the situation too much by telling them that everything is OK. Let them know that although they are beautiful, good health will require some changes to their lifestyle.
11. Create incentives to discourage unhealthy eating and encourage healthier dietary choices. Vegetables may not be tasty, but if the child helps you prepare them, for example, they will be more likely to indulge.
12. Equip yourself with accurate information about food, nutrition and exercise so you are well informed. Many of the Jamaican food choices that we push for young children are loaded with fats, sugar and artificial flavourings. Read your labels and make decisions with those facts in mind, and don’t be enticed by the skilfully executed advertisements in the media.
