Childhood obesity is becoming a global epidemic, affecting millions more children each year. In 2024, 35 million children under the age of 5 were overweight worldwide. Over 390 million children and adolescents aged 5 to 19 were overweight in 2022, including 160 million living with obesity, as reported by the World Health Organization. Are you worried about your child’s health? This blog offers practical nutrition and activity tips to help families prevent childhood obesity and encourage lifelong well-being.
Childhood obesity is typically assessed using Body Mass Index (BMI) percentiles tailored for children. A child is considered overweight if their BMI is between the 85th and 94th percentile, and obese if it is at or above the 95th percentile for their age and sex. Excess weight in children can lead to serious health issues, including type 2 diabetes, high blood pressure, and emotional challenges. Early prevention and healthy habits are key to decreasing these risks.
A balanced diet is vital for maintaining a healthy weight in children. Emphasising whole grains and traditional millets such as ragi and bajra can provide essential nutrients and fibre. Encourage a colourful variety of fruits and vegetables daily to ensure a wide range of vitamins and minerals.
Limiting packaged and processed snacks, which often contain excess sugars and unhealthy fats, helps reduce calorie overload. Home-cooked meals rich in natural ingredients support not only physical health but also cultural food traditions. Hydration with water instead of sugary drinks is equally important.
Urban lifestyles can make physical activity challenging, but there are many ways to keep kids moving. Regular visits to parks or playgrounds offer safe spaces for running and play. Walking or cycling to school can be encouraged where possible, providing daily exercise opportunities.
During hotter months, indoor activities like skipping rope or dancing can keep children active without exposure to the sun. Family fitness activities, such as weekend hikes or group sports, promote both physical health and quality time together.
Limiting screen time is essential for preventing sedentary habits that contribute to weight gain. Setting practical curfews on devices and encouraging alternative activities can reduce screen use. Establishing a consistent bedtime routine ensures children get adequate sleep, which is linked to healthy weight management and overall well-being.
Regular visits to a paediatrician are vital for tracking your child’s growth and development. A paediatrician can identify early signs of unhealthy weight gain and recommend personalised interventions. In some cases, referrals to dietitians or physical activity specialists help create tailored plans that suit your family’s lifestyle.
Preventing childhood obesity involves a balanced approach of nutritious eating, regular physical activity, and managing screen time and sleep. Early intervention and consistent paediatric guidance play a vital role in fostering lifelong healthy habits. By collaborating closely with healthcare professionals, families can support their children’s physical and emotional well-being, ensuring a healthier future.
Book a wellness appointment today at Marwellus Clinic & Diagnostic Centre to receive personalised nutrition and activity plans tailored specifically for your child’s needs. Our dedicated team works closely with families to develop sustainable, healthy habits that fit your lifestyle.
Take the first step towards preventing childhood obesity and supporting your child’s long-term health and happiness with expert guidance.
