India has a new heavyweight problem, literally. Childhood obesity is expanding at an alarming rate.
Once thought to be a rich-country issue, it’s now squatting firmly in India’s urban and semi-urban neighbourhoods.
UNICEF has sounded the alarm. And loudly at that. If we don’t do something soon, our kids will have serious health baggage.
The World Health Organization (WHO) has presented the uncomfortable truths. In 2022, they counted over 390 million kids and teens worldwide who were overweight. As many as 160 million of them were in the obese category.
Back in 1990 only 2% of kids were obese, the report mentioned.
Expectedly, diet has emerged as the talking point.
The Indian Council of Medical Research (ICMR) has one big message: go back to real food. The kind your grandma made.
Ultra-processed foods (UPFs) — chips, sugary drinks, and flavoured snacks — are loaded with calories. They don’t add value to nutrition. Your kitchen can be the chamber of good health.
Whole grains, lentils, veggies, leafy greens, fruits, and lean proteins fuel children (and adults too) with the right nutrients. All without the overload of empty calories.
Also, children often eat more than necessary. Not because they are always hungry. It’s often to keep their plates empty.
Research from the All-India Institute of Medical Sciences (AIIMS) says that mindful eating can control excessive calorie intake. By serving appropriate portions, parents can promote a healthier relationship with food. The phrase “finish everything” must go.
Nutrition must be complemented with physical activity. Long school hours, heavy academic workloads, and extensive gadgets are limiting children’s outdoor life. Sport is health.
Physical activity improves metabolism and builds strength.
It tackles the menace of screen time. Televisions, smartphones, tablets, and laptops are contributing to children’s sedentary lifestyle.
According to the Indian Council of Medical Research, screens are making children wider, not wiser.
More than two hours a day is the danger zone. ICMR suggests that screentime could be limited to under two hours.
Instead of binge-watching cartoons or mastering thumb gymnastics on mobile games, get them moving.
Sleep often gets sidelined, but it’s a serious player in weight control.
WHO says children aged 5 to 13 need 9 to 11 hours of good sleep every night. Without adequate sleep, appetite hormones go haywire. Food cravings shoot up leading to mindless snacking.
Consistent bedtimes help. So does cutting screens at least an hour before lights out.
It all comes down to moderation. The WHO points out that reducing sugar intake not only lowers obesity risk but also helps prevent diabetes and dental problems. Children should be taught that treats are best enjoyed occasionally. Homemade alternatives can be just as satisfying.
Steady, consistent improvement instead of drastic change is the way forward.
Finally, the role of parents is crucial here.
Children watch. Children copy. Research backs it: when parents eat well and stay active, children usually do the same.
WHO says parental choices shape how children eat, move, and live. Basically, parents set the vibe.
Family meals, evening walks, saying “no” to that third pack of chips, these small things matter.
Make healthy living the default setting at home. Children are bound to follow the lead.
