How to tackle childhood obesity? Here's what a pediatrician has to say

- ByDr. Kushal Agrawal

Preventing childhood obesity demands a strategic approach that goes beyond well-known advice. While many parents are aware of the importance of a nutritious diet and regular physical activity, several less familiar methods can foster healthier habits in children. We as Pediatricians have a pivotal role in advising families, offering guidance that can be personalized to fit the child’s developmental stage, individual behavior, and family circumstances.

1. Understanding Appetite Regulation and Temperament

A child's temperament can have a significant effect on their ability to regulate their eating. Research has shown that some children, due to traits like impulsivity or emotional sensitivity, may struggle more with managing their food intake. Helping parents recognize these traits in their child can be crucial in preventing overfeeding or stress-related eating. For example, children who eat in response to stress may benefit from learning coping strategies like drawing or playing outside, which can reduce their reliance on food for comfort.

Additionally, I would advise parents to foster mindful eating habits by creating a calm, focused atmosphere during meals. This helps children tune into their body's hunger and fullness signals, making them less prone to overheating due to external factors like large portion sizes or social influences.

2. Avoiding Unhealthy "JUNCS" Food

The Indian Academy of Pediatrics has coined the term "JUNCS" to describe a range of unhealthy food products: Junk food, Ultra-processed food, nutritionally inappropriate food, Caffeinated and carbonated drinks, and Sugar-sweetened beverages. While parents often know the dangers of junk food, ultra-processed items marketed as healthy—like sugary cereals or flavored snacks—are frequently overlooked. Educating parents on the hidden risks of these products, which can still contribute to obesity, is essential.

Another key area to address is the consumption of fruit juices. Many parents believe fruit juice is a healthy choice, but even 100% juice can be high in sugar and lacks the fiber of whole fruits. I recommend to my patients that they encourage whole fruits instead of juices, especially for younger children.

3. Promoting Positive Family Meal Practices

Children’s eating habits are strongly shaped by the family environment. Encouraging family meals where parents demonstrate healthy eating behaviours can lead to better eating habits in children. Meal times provide an opportunity to promote a balanced diet and a positive attitude towards food, reducing the likelihood of overeating or mindless snacking.

I want parents to avoid creating a negative relationship with food. For example, labeling certain foods as "bad" or using treats as rewards can backfire. Instead, parents should focus on teaching children that all foods can be enjoyed in moderation, supporting a balanced and sustainable approach to eating.

4. Encouraging Adequate Sleep and Active Lifestyles

Ensuring children get enough sleep is another important, yet often overlooked, strategy for preventing obesity. Lack of sleep can disrupt the hormones that regulate hunger and fullness, potentially leading to overeating. Parents should establish consistent bedtime routines that ensure their child gets the recommended hours of sleep for their age.

Physical activity should also be promoted, but it doesn’t need to be limited to structured exercise. Simple lifestyle changes—such as encouraging children to walk or cycle to school, engaging in outdoor play, or minimizing screen time—can all contribute to a healthy weight. Rather than presenting physical activity as a way to lose weight, it’s beneficial to frame it as an enjoyable part of everyday life, fostering a positive attitude towards movement and frankly sweating!

5. Nurturing Healthy Feeding Practices Early On

The way parents manage feeding during infancy and early childhood plays a significant role in shaping future eating behaviors. Overly restrictive feeding or pressuring children to eat everything on their plate can interfere with a child’s ability to regulate their own food intake. Parents should offer a variety of nutritious foods without coercion, allowing children to develop a healthy relationship with food and learn to listen to their hunger cues.

For children at higher risk of obesity, such as those with a family history of weight issues, early intervention is vital. Pediatricians should monitor growth patterns closely and educate parents on the importance of avoiding rapid weight gain in early childhood, which can have long-lasting effects.

Conclusion

While well-known strategies like promoting a healthy diet and regular exercise remain important, focusing on lesser-known areas—such as understanding a child’s appetite regulation, avoiding hidden risks in ultra-processed foods, and fostering positive family mealtime dynamics—can provide parents with additional tools for preventing childhood obesity. Pediatricians, as trusted health advisors, can play a key role in supporting families to adopt these strategies, encouraging healthier habits that last a lifetime.

(Dr. Kushal Agrawal isH.O.D Department of Neonatology and Paediatrics at K.V.R HOSPITAL KASHIPUR)