HEALTH
O
Weighed Down
by
Childhood obesity is an
increasingly common health
problem among school
children in Singapore. As
society becomes more
affluent, there is increased
intake of dietary fat due to
a variety of ready-available
food options. Compounded
by the fact that children
today are leading sedentary
lifestyles, it isn’t any wonder
that they are unable to get
rid of the excess calories.
besity?
By Dr Cindy Ho
Childhood obesity is an increasingly
common health problem among school
children in Singapore. As society becomes
more affluent, there is increased intake
of dietary fat due to a variety of readyavailable food options. Compounded by
the fact that children participate more
in sedentary activities such as computer
games, handheld games and TV viewing,
it isn’t any wonder that they are unable to
get rid of the excess calories.
A Health Promotion Board (HPB) Survey
showed that 60% of adult Singaporeans
eat out as often as 4 times a week and it is
likely that their children willeat out with
their families. With more income and F&B
establishments at every turn, Singaporeans
are beginning to increase their food intake
in portions, but less healthily.
The same survey also showed that one in
four children aged 7-12 years ate fruit and
vegetables daily. It is very important to
make dietary changes in tackling obesity.
Other lifestyle measures such as engaging
in physical activities are imporant as well.
Obesity in childhood leads to about
30 percent of obesity in adulthood and
is linked to problems including high
blood pressure, high cholesterol levels,
type-2 diabetes and an increased risk of
heart disease. Often, it also affects the
psychological well-being of children, as
they may get teased or bullied in school
for being obese. It is therefore very
important to practice early assessment
and intervention before this condition
worsens in adulthood.
If your child is overweight, here’s what
you need to do to manage it:
1
Be Supportive
Overweight children
need support, acceptance
and encouragement from
their parents. They need to
understand the reasons behind
all the concern and to have a
chance to share their concerns
with you.
2
Teach, Lead and Include
Do not isolate your overweight
child but get everyone in the
family involved in eating healthily
and changing their lifestyle to
include more physical activity. Family
involvement helps teach everyone
good, healthy habits and does not
single out the overweight child.
Children are good learners and they
learn best by example. Being a good
role model for your children by living
out a healthy lifestyle will teach them
habits to follow them through the rest
of their lives.
3
Loosen the Diet Reins
Do not put your child on a
restrictive diet. Limiting what
children eat may be harmful to their
health and interfere with their growth
and development. Parents should
offer the whole family a wide variety
of food from different food groups.
Snacks should be as nutritious as
possible, without depriving your
child of the occasional chocolate or
chips. Also, remember to buy lots of
different types of wholesome food
for your home. This will help your
children learn how to make healthy
food choices.
4
Let Go of Food as a Reward
Sending children to bed without
dinner will make them worry
that they will go hungry. They would
then eat whenever they get a chance
‘in case’ they get punished later.
Rewarding them with treats will also
cause them to perceive that such
foods are more valuable. This will
send the wrong message about food
that are ‘freely available’ such as rice,
fish, fruits and vegetables.
5
Go Shopping
Grocery shopping together
gives you a chance to teach your
children about good nutrition. It
also helps you to learn their food
preferences. Children get a feeling of
accomplishment and may be more
willing to try food they helped shop
for and prepare.
6
Concentrate on Meals
Eating in front of the TV makes
it difficult to pay attention to
feelings of fullness, and may lead
to binging. When the children eat
slowly, they also can detect fullness
better and stop before overeating.
7
Take Part in
Lunch Recess
Because your children’s lunch
options are often limited to the
school canteen during recess time,
find out what is available at the
canteen stalls and advise your child to
make proper food choices from there.
Packed meals from home are also a
more heartwarming and nutritious
alternative, as you will get to decide
what goes into your child’s lunchbox.
8
Play Along
Encourage your child to ditch
the television or computer to
get out and play outdoors instead.
Toys such as water guns, scooters and
limbo party games are some examples
which will encourage physical
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