What are the health risks associated with childhood obesity?

Hi,

Welcome to icliniq.com.

I understand your concern.

Today's generation getting more obese as compared to the old generation due to massive lifestyle changes, which is more over a sedentary lifestyle. Kinds of food choices are made now are full of preservatives and sugar or salt consuming high carbs leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to which metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovarian syndrome). It is a concern for young kids as it can lead to diabetes or cholesterol etc. Yes, there are lot many factors that affect child health. First, you need to check his body mass index, which will let you understand his obesity stage. Our current weight is defined by our current diet and activity which is 70 % from diet and 30 % from exercise. For a customized diet plan, I need more details like height, weight, age, and medical history.

Things you should not do:

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.

7. Fruits like bananas, mangoes, dates, munakka, and raisins are high in the glycemic index as well as load and thus need to be avoided.

8. Starchy vegetables need to be avoided like potatoes, Yam (zimikand), Colocasia (arbi), beetroot, corn, and sweet potatoes.

9. Eat less salt.

Instead, do the following:

1. Balanced carbohydrate intake throughout the day

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is important. Go for at least 20 minutes of walking daily.

5. Fiber carbohydrate foods include whole grain breads; whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts, fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

6. Emphasise lean protein foods at 15 to 20 % of total calories. Try to include protein with most meals and snacks. Include more of dal, legumes, chicken, fish, and low-fat dairy products.

7. Consume about 25 to 30 % of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.

I hope this information will help you.

Thanks.