Dr. Sushma Gopalan, Child Psychologist - Child Life Specialist, Aster CMI Hospital, Bangalore

As someone rightly said, “Obesity is not a disease; it is a lifestyle affliction. It is a symptom.” Rising obesity among children is a major concern for parents. It is essential to help children maintain, follow, and understand the concept of a balanced and healthy diet from infancy. For parents to instill this healthy relationship with food, certain strategies can be followed from the beginning. Some of them are:

Focusing on a healthy and balanced diet: This ensures a plateful of vegetables, fruits, and grains, along with ample hydration. Family meals should be emphasized, and screen time should be avoided during mealtimes to promote mindful eating. This ensures the child is aware of portion sizes, the taste and texture of the food, and their body's signals when they are full. Avoiding junk food and sugary foods (anything processed or canned) is also essential.

Inculcating healthy food habits and a positive association with healthy food requires discipline and habit formation, which can be built over time through persistence and consistency. From infancy, a conscious decision must be made to establish these healthy eating patterns.

Parents must learn to say “no” when children ask for junk food. With so much temptation on screen and at food outlets, it is a challenge. However, once the child is accustomed to a healthy lifestyle, it becomes routine.

Providing children with ample opportunities for physical activity: This includes engaging in play that involves running, jumping, biking, swimming, etc. Reducing screen time and increasing physical activity will have a profound effect on a child’s physical health. Depending on their developmental age, enrolling children in structured and organized sports can also help them stay active. Family activities like biking or even home errands and chores can not only aid in their physical health but also help build a sense of responsibility around the home.

Implementing lifestyle modifications for healthier living: This goes a long way in building a healthy child. A family where parents follow a healthy lifestyle will be active role models for their children. This ensures children embrace a healthy lifestyle more easily. In such situations, children will also regard food in a healthier manner and are less likely to use food as a coping mechanism for emotions.

Children with limited screen time will also be able to follow a healthier sleep schedule, ensuring they get their required hours of sleep. Appreciation and acknowledgment of their healthy choices will encourage them to continue these habits.

Consulting a paediatrician if necessary: If, despite following a healthy lifestyle and diet, the child’s weight is not healthy, then consulting a paediatrician is recommended.

To ensure a child eats healthily, it is important for the entire family to follow the same practices. A healthy lifestyle is a family effort where a supportive and conducive environment is created. If it involves changing a habit, then persistence and consistency are key! Food should not be used as punishment or reward to reduce negative associations with it; instead, it should be recognized for what it is—a source of healthy energy!

So, parents, it’s time to become role models—move more, reduce screen time, eat healthier food, say no to junk food, ensure ample hydration, promote adequate sleep, and encourage better coping mechanisms!"