The Health | jan/Feb, 2020
20
Junior
Tackling
childhood
obesity
Poor eating habits from a young
age can lead to obesity among our
children
By Ang Hui Inn
C
hildhood obesity is a serious
public health challenge in the
21st century. The rapid increase
in the prevalence of childhood
obesity worldwide has alarmed
public health agencies, healthcare
clinicians, researchers, and the general public.
According to the World Health Organisa-
tion (WHO) the number of overweight
children under the age of five is estimated to
be over 42 million globally in 2013.
In Malaysia, it was reported that one out of
five Malaysian primary school-aged children
are overweight, regardless of whether they
live in an urban or rural setting.
The weighted disease
Childhood obesity is the abnormal/excessive
fat accumulation in the body, whereby the
child’s weight gain is disproportionate to the
change in height. In other words, the child’s
weight is well above the average for his or her
height and age.
Childhood obesity will likely progress to
adulthood if left unchecked. They are at a
higher risk of developing health problems
such as diabetes, heart disease, high blood
pressure, knee pain, depression, and some
types of cancer.
In view of these public health concerns,
childhood obesity trends should be tackled
and closely monitored.
Common causes
of childhood obesity
The most common causes of childhood obesity
are unhealthy eating habits, inactive lifestyle,
and genetic factors.
Instilling healthy eating patterns and lifestyle
in children from a young age is the primary
prevention of childhood obesity.
WHO advocates exclusive breastfeeding
from birth up to six months, and continued
breastfeeding up to two years as an important
way to prevent infants becoming overweight.
Choice of food
Parental choices of toddlers’ food are of the
utmost importance to prevent picky eating
habits. Balanced and nutritious meals com-
prised of wholegrain products (rice, bread,
noodles, oatmeal, crackers), variety of lean
protein sources (meat, poultry, fish, eggs,
beans, nuts), with emphasis on vegetables
and fruits should be encouraged from young.
This can be achieved through family-based
meals where parents become the role model
of nutrition and healthy eating behaviours.
Parents should minimise feeding energy-
dense, high-fat, high-sugar, or salty snacks
to young children. Processed food such as
sausages, chips, fries, pastries, cookies, des-
serts and sugary beverages.
Appropriate food choices with moderate
portion sizes and regular meal times are keys
to promote optimal health in children.
Make it a habit
School-going children and adolescents often
make independent and unsupervised food
A balanced diet is key to tackling childhood obesity, other than an active lifestyle and minimal fast food,
according to Ang Hui Inn (left).
The ideal food and
portion for children.
FAST FOOD,
QUICK GAIN:
Fast food is widely
unrecommended
for children, as they
typically contain high-
energy, high-fat, and
high-sugar content.
choices as they spend a lot of
their time in school. Therefore,
families and schools are the
two critical environments
to provide a foundation for
healthy behaviours.
Parents need to show con-
tinuous effort to encourage
their children or adolescent
kids to make healthier food
choices when eating out or in
school.
Fast food consumption
should be discouraged as they
are high in energy, fats, and
often comes in large portion
sizes. On top of that, parents should ensure
children have proper breakfast as it is the most
important meal of the day to refuel the body
with nutrients.
Breakfast like a champ
Children who eat breakfast are found to have
better performance and concentration ins
school, more energy, and better overall health.
While children who skip breakfast tend
to overeat later in the day, which leads to
unnecessary weight gain over time. Some
of the good breakfast choices are who-
legrain cereal or bread, sandwiches,
breakfast bars, milk, eggs, low-fat
cheese, yogurt, dried or fresh fruits.
Additionally, schools should be an
environment that promotes healthy
eating habits. Fried foods and foods loaded
with sugar and salt should be minimised in
canteens. Fresh fruits, vegetables, and healthy
snacks instead should be made easily available
and affordable at all
food stalls
and vending
machines.
Physical
activity
Besides
healthy
eating,
physical
activity is also
very important to
prevent or tackle
childhood obesity.
According to the Ameri-
can Heart Association,
it is recommended that
children and adolescents
participate in at least 60
minutes of moderate to
vigorous physical activity on
a daily basis.
Families are encouraged to
engage children in active indoor
and outdoor activities. This
can also strengthen
family mem-
bers while spending quality time together.
Apart from that, inactive habits such as
watching television or playing computer
games should be limited to no more than two
hours a day. In school, children are strongly
encouraged to participate in physical educa-
tion and join school sports teams such as
ball games, running, or swimming in a safe
physical and social environment.
In a nutshell, childhood obesity has
become a serious nutritional disorder in many
parts of the world. A good nutritional start
and an active lifestyle is crucial for children
to grow, develop optimally and perform well
academically.
Prevention is crucial to lessen the psycho-
social burdens and health risks that could
arise in the long run due to childhood obesity.
—The Health
Ang Hui Inn is a dietitian at Assunta Hospital.