You used to coo over your childs chubby cheeks but now that hes older, you notice hes become too pudgy for his age. Its a problem that affects roughly one in 10 children here. Figures from the Ministry of Education put the national obesity rate of students in Singapore at 11 per cent in 2011.
Childhood obesity is no small matter. It increases a childs risk of developing chronic diseases such as diabetes, high blood pressure, asthma and sleep apnoea, shares YY Low, a health psychologist who has counselled children with weight issues. It can also cause psychosocial issues like low self-esteem, which in turn affects their health and quality of life.
Is he overweight or just big-boned? Body Mass Index (BMI) is generally a good yardstick of how much body fat a person has. In children, BMI is age- and gender-specific as the amount of body fat they have changes as they grow older, says YY. You can easily calculate your childs BMI online, with his height and weight. Thereafter, you can plot his BMI against the Health Promotion Boards BMI Percentile charts, which can be found at http://bit.ly/1JGJRVm.
A child is considered overweight if his weight places him above the 97th percentile on the chart, notes Bibi Chia, principal dietitian at Raffles Diabetes & Endocrine Centre.
Uh-oh, my child is indeed overweight. How do I tell him tactfully? Be understanding, encouraging and supportive. Avoid words and labels that will make him feel conscious about his weight or appearance. Also, be realistic about his weight loss and avoid making comparisons with other children, as this will affect his self-esteem. Ultimately, it is important for your child to maintain a healthy body image, and know that he is unconditionally loved and accepted by you, says YY.
Should I reduce his food intake? Dont decrease your childs food portions drastically in order to facilitate weight loss. Instead, make healthier choices for his meals. For instance, reduce intake of foods high in saturated fats and trans fats, such as potato chips and fries. Opt for foods with monounsaturated and polyunsaturated fats instead, such as peanut butter and salmon, advises Rebecca Goh, education specialist at Kinderland.
Also ensure that Junior is eating plenty of fruits and vegetables. Says YY: If he dislikes veggies, try presenting them to him in creative ways by cutting them up in different shapes and sizes. You can also whip up tasty, kid-friendly dishes, such as veggie-patty burgers and kale chips, to get Junior to eat his greens.
Choose wholegrain foods over refined grains for instance, brown rice over white rice, and wholegrain bread over white bread. Wholegrain foods contain more vitamins, minerals, phytochemicals and fibre. Its a good idea to introduce these foods to young children, as they can then get accustomed to the taste and texture, says YY.
When it comes to protein, Bibi advises removing all visible fat and skin from meat, and avoiding high-fat and high-sodium options like chicken wings, sausages and chicken nuggets.
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How to help your child to lose weight safely | herworldPLUS
