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The HEALTH | NOVEMBER, 2018
GEORGE HERALD
TIPS
to help
children live
healthier
TIP 1: Be a role model for your child
Parents serve as role models through
direct interactions with their children
and the examples that they set with
their attitudes and behaviour. Set the
standard for your family’s healthy life-
style by planning days for healthy eating
and exercise as a family, to encourage
everyone to embark on the path towards
a healthy life together. After all, it is
more fun to do this as a family than
going at it alone.
TIP 2: Reduce your child’s fat intake
Overcoming
childhood
obesity with
positive
nutrition and
exercise
The number of
overweight children
under the age of five
in Asia rise to 38 per
cent and this number is
growing more rapidly
O
BESITY rates among
children are on the rise
across Asia Pacific. With
rising income levels,
changing lifestyles and
diets, the problem of
childhood obesity does
not seem to be going away anytime soon.
According to the World Health
Organisation (WHO), almost half of all
overweight children under the age of five
live in Asia. The UN Food & Agriculture
Organisation (FAO) noted that between
2000 and 2016, the number of overweight
children under the age of five in the
region rose 38 per cent and this number
is growing more rapidly in Asia than in
many other countries around the world.
This poses a serious problem, since
overweight children are at a higher risk
of becoming obese when they enter adult-
hood and developing health problems
like type 2 diabetes, high blood pressure
and liver disease.
Today, Malaysia, Indonesia, Singapore
and Thailand are among the countries
with the highest rates of childhood obe-
sity in Southeast Asia. Studies conducted
by the Nutrition Society of Malaysia
revealed that almost 30 per cent of chil-
dren and teenagers between the age of six
and 17 in Malaysia are either overweight
or obese.
Adding to the list, recent studies by
UNICEF, ASEAN and WHO concluded
that one in eight Indonesian children are
overweight, while in Singapore, according
to the Ministry of Health (MOH), 13 per
cent of children in mainstream schools
were overweight in 2017, up from 11 per
cent in 2011. Separately in Thailand, the
National Statistics Office and the National
Economic and Social Development board
found that close to 11 per cent of children
under the age of five were overweight or
obese in 2016.
These numbers point to a severe prob-
lem that highlights the need for parents
in the region to keep closer tabs on their
children’s weights, lifestyles and eating
habits to get them on the right track to
stride confidently and healthily into
adulthood.
While the problem of childhood obe-
sity has become increasingly common,
it is also an issue that can be prevented
through a combination of proper nutri-
tion and ample exercise.
It is important to note that parents
should never put their child on a restric-
tive diet, as this could lead to long-term
issues like eating disorders and result in
obesity later in life. Instead, try reducing
your child’s fat intake by using less oil
in cooking and making healthier snacks
more easily available, to reduce your
child’s calorie intake without making
him or her feel overly hungry.
TIP 3: Use balanced nutrition principles
Malaysia,
Indonesia,
Singapore and
Thailand are
among the
countries with
the highest rates
of childhood
obesity in
Southeast
Asia. Studies
conducted by the
Nutrition Society
of Malaysia
revealed that
almost 30 per
cent of children
and teenagers
between the
age of six and
17 in Malaysia
are either
overweight or
obese.
Dr John Agwunobi,
Co-President and Chief
Health and Nutrition
Officer, Herbalife
Nutrition
as a guide
When it comes to nutrition, the ideal
calorie composition should comprise
40 per cent carbohydrates, 30 per cent
protein and 30 per cent healthy fats,
coupled with 25 grams of fiber and eight
glasses of water per day. To encourage
your child to get into the rhythm of
eating healthy, get creative with the
way you cook by blending vegetable
into sauces.
TIP 4: Ensure that your child gets his/her
share of breakfast every day
It goes without saying that breakfast is
the most important meal of the day. A
healthy and nutritious breakfast will
give your child the energy and nutrients
needed to jump-start his or her day. It
will also help prevent your child from
getting hungry too early in the day and
turning to snacks before lunchtime hits.
TIP 5: Exercise together as a family
With school, homework and extracur-
ricular activities, children’s schedules
can fill up quickly, making it tough to fit
in exercise. However, adequate physical
activity is key for a child to maintain a
healthy lifestyle. Children should aim
for at least 60 minutes of moderate to
intense activity each day, of a kind that
suits their physical development.
Above all, remember that children
learn by example. Thus, the best way
to encourage physical activity among
children is to get active as a family.
Make it a habit to set aside 20 minutes a
day to take a leisurely walk in the park
or organise active family activities on
weekends like cycling, hiking and ball
games. This will make exercising less
of a chore for your child and makes
for an excellent opportunity for family
bonding.
When it comes to obesity, preven-
tion is always better than cure, and
this is especially so when problems
involving obesity tend to worsen as
one gets older. Thus, it is crucial for us
to work together to inculcate healthy
and active living habits among children
from an early age to keep childhood
obesity at bay.