Public Service Announcement: one in four children in Australia are now believed to be measuring in at higher than a healthy weight – a number that experts argue is higher than it has ever been before.
This alarming statistic is important to bear in mind as, according to Kyra Sim, Dietitian and Manager of Childhood Obesity Prevention and Management, Sydney Local Health District and University of Sydney, children who grow at a healthy weight tend to be fitter, healthier and quite often happier – which is what every parent wants for their child.
“They are also likely to have more self-esteem and confidence, and less likely to be bullied at school,” she says.
In order to combat the potentially long-term effects obesity can have on your child, it’s important to understand what obesity is, how to spot the signs in your own children, how to tackle it and what steps you can take right now to safeguard their futures.
Really, it’s much easier than you might think…
1. What defines child obesity?
As defined by the Western Australian Department of Health, the term overweight, or obese, refers to an excessive abnormal or excessive amount of body fat that increases one’s risk of health problems.
So much so that, as Sim tell us, children who are above a healthy weight may develop health problems in childhood, like asthma, sleep problems, joint problems, high blood pressure, liver disease, as well as low self-esteem and confidence.
“Children who are above a healthy weight are also much more likely to become overweight adults, with an increased risk of heart disease, diabetes and cancer,” she says.
2. How can I spot the signs?
Considering one quarter of Australian children are overweight, Sim says that it’s not always easy to tell if your child is a healthy weight for their age. Although there are a few telling signs to be aware of.
“One thing to really watch out for around childhood obesity is a child who, all of a sudden, becomes very inactive (which can mean they keep eating the same way and amounts that they always have but just no longer burn the energy off),” says Sim.
“Also, look out for a child who is starting to sneak food secretively or become obsessed about snacking and treats and having seconds where this becomes a big part of their life and focus for pleasure.”
“If you are concerned, ask your doctor or nurse to measure your child’s height and weight and plot it on a growth chart to check whether your child is a healthy weight for their height and age.
3. How can child obesity be tackled?
Well, as dietitian and exercise physiologist of Eat Me Nutrition Michael Lawler explains, it all starts with adjusting your family’s lifestyle as a whole.
“If you can, try growing your own fruit and vegetables in the backyard in a bid to connect your child to real food and where it comes from,” Lawler explains.
Not only that, but cutting all sugar out of their diet could actually have a more negative consequence than you may think.
“Don’t cut out all ‘junk food or sugary food’; this will only make these foods taboo,” he says. “Rather, use the right language around these foods as ‘treats’, ‘occasional’ or ‘sometimes’ foods.”
However, Australia’s childhood obesity epidemic isn’t all down to what they eat, which is why Lawler suggests getting active with your kids.
“The more time you spend actively playing with your child outside and going on long adventures on the weekends away from home, the more your child will learn that there are other ways of having fun,” he says.
“Plus, this is just another wonderful way for them to spend time with you; as their parent, you’re their biggest idol.”
4. What next?
Future-proof your child’s life with Sim’s fast health fixes that are fit for the whole family.
• Drink water instead of soft drink or juice or cordial
• Eat 5 serves of vegetables and 2 serves of fruit every day
• Start each day with a healthy breakfast
• Choose healthier snacks and fewer treat foods
• Be active for at least 1 hour a day, every day
• Limit screen time to 2 hours a day
• Get more sleep (10-12 hours a night for under 12 years; 8-10 hours a night for over 12 years)
If you want to learn more about childhood obesity and what you can do to prevent it, visit the Healthy Kids and Make Healthy Normal websites.
