Overweight kids

Those round cheeks in babies and toddlers are very cute, but with the childhood obesity epidemic on the rise, paying attention to those few extra kilograms is more important than ever, advises registered dietician Lindsay Archibald-Durham

A RECENT EDITION of the South

African National Health and Nutrition Examination Survey has shown that nearly 23 percent of South African children aged between two to five years are either overweight or obese. The local prevalence of overweight children is more than twice the global average of just over 6 percent.

The toddler years are an ideal time for families to make healthier lifestyle choices to prevent obesity in childhood as well as into adulthood. Overweight children are five times more likely to become obese adults, putting them at risk of heart disease and strokes.

Medical causes of obesity are very rare, and most children become overweight because they eat more than they need to. Some babies who are overweight slim down once they become active toddlers, while others are simply born big.

The best way to assess this is by looking at your baby’s growth curve. If your baby’s weight suddenly increases from their existing curve, it’s time to address the issue.

Most overweight children may not need to lose weight. Instead, if their weight remains the same as they grow taller, they will steadily get closer to a healthy weight for their stature. If you’re concerned about your baby or toddler’s weight, here’s what you can do:

TALK TO YOUR DOCTOR

Your child’s GP or paediatrician can look at the growth chart to make sure weight gain is occurring on a consistent basis.

It’s also a great opportunity to chat about your child’s diet and activity – and make changes if necessary. If further assistance is required, seek support from your local paediatric dietitian.

BREASTFEED

Breastfeeding protects against obesity, whereas formula-fed babies can easily be overfed.

When an infant has had enough, they will signal they are full by stopping sucking and turning their head away.

START SOLIDS AT THE RIGHT TIME

The World Health Organization recommends introducing solids around six months. But in South Africa, these complementary foods are often introduced earlier. Infants who start eating solids before four months have a slightly increased risk of obesity.

At least one study has shown that formula-fed babies who start solids early are significantly more likely to be obese by three years of age.

ESTABLISH HEALTHY BEHAVIOURS

When it comes to your child’s diet, you don’t need to count calories. Instead lead by example, and focus on healthy eating principles that will set them up for life.

Make small and gradual changes to your family’s lifestyle. List the changes you think will be possible and achievable. Choose three easier changes at first, and then move down the list once these have been successfully completed.

Tell your extended family, such as Gogo and Mkhulu, as well as carers about the changes you’re making, so that they will be supportive when they see your toddler.

Praise your children when they make these changes, as they will then be more likely to keep going.

Establish a regular meal pattern, so the whole family can sit down together, instead of allowing your child to snack throughout the day.

Don’t rely on take-aways and ready meals. Rather focus on home-cooked meals, which are usually healthier.

Cook the same food for everybody, even if it’s not possible for everybody to eat at the same time.

At this stage, your child is learning how to eat in response to their feelings of hunger and feeling full. This is an important time to teach them how to identify their hunger – to eat only when they’re hungry, and to stop when they’re comfortably full.

Be careful of expecting them to clear their plates, as this could mean they’ll eat beyond the point of being comfortably full just to end up with an empty plate.

But also don’t take the plate away when a child is still hungry, as this could encourage food-seeking behaviours that could lead to obesity.

Children can also easily overeat when they’re distracted by the television.

Avoid offering food as a way to alleviate boredom, and don’t use food – especially

sugar – to reward, treat, comfort or change your child’s mood.

By not having high-fat or high-sugar foods in the house, the temptation is minimised. But plan a day in the week where the more desirable high-calorie foods can be enjoyed (in moderation).

Go have an ice cream in the park or a slice of cake at a birthday party.

HEALTHY SNACKS FOR UNDER-5s

If your child is hungry between meals, give them healthy snacks, such as fresh fruit, vegetable sticks or a glass of milk. Avoid sugary foods, such as biscuits, chocolate and cakes.

Calcium is particularly important for children, so make sure your child has three portions of calcium-rich food every day.

These include a glass of low-fat milk, a matchbox-sized piece of cheese and a yoghurt.

From the age of two onwards, you can give low-fat milk to your child and fatfree milk after the age of five.

GET MOVING

Despite our wonderful climate, the Healthy Active Kids South Africa Report shows that preschool children spend nearly 75 percent of their time in sedentary behaviour such as seated in front of a screen. Nearly 86 percent of their time is spent indoors.

Physical activity is important for your child to develop strong, healthy bones and muscles, as well as burning calories from the food that has been eaten.

Children who can walk on their own should be physically active for at least three hours every day.

Activity can be spread throughout the day either indoors or outside.

Toddlers and preschoolers have loads of fun with active play – running, climbing, jumping and ball games – which makes incorporating exercise as part of their daily routine easy.

Getting physical when you’re a child is essential to develop habits for an active lifestyle later on.

Apart from when they’re sleeping, children under the age of five should avoid being inactive for long periods.

Watching TV for hours or being strapped into a buggy – or onto the back – for too long isn’t good for their health and development.

So, turn off the TV and head to the park, a gymnastics class or the pool.