Overweight in children in Poland is a big problem. As much as 30 percent early school age children and 20 percent. teenagers are overweight. Unfortunately, the coronavirus pandemic and its limitations are likely to worsen these statistics even further. What are the causes of excess weight in children? How to help a child who is starting to gain weight? Find out how overweight affects his he alth and learn about the principles of a proper diet of a child.

Overweight in childrenis growing. For several years, doctors have been alarming that the weight of children and adolescents is growing alarmingly. As the National Center for Nutritional Education informs on its website,in Poland, overweight or even obesity suffers from as much as 30 percent. early school children .

Things get a little better with age, but only slightly. As shown by the nationwide research conducted by the Food and Nutrition Institute, in 2016every fifth student aged 10 to 16 yearswas overweight. Boys (22%) were more often affected than girls (16%).

According to doctors, the percentage of overweight children and adolescents increased during the coronavirus pandemic. This is confirmed by, for example, the observations of the parents. What can be done to stop this process?

Overweight in children - causes

Coronavirus has changed the everyday life of not only adults, but also children, especially those of school age, who have been spending almost all their days at home in front of a computer for many months. Online, there are not only lessons, but also additional activities: tutoring, language courses, and even scouting meetings.

Social life has also moved to the web to a large extent (parents, fearing the coronavirus, rarely agree to meetings in real life). As a result, many children spend their time hardly ever moving from their armchairs or sofas.

This lifestyle, although it is quite effective in protecting against COVID-19, unfortunately has unpleasant side effects - it promotes overweight.

Of course, the pandemic is not the root cause of the problem.The main culprits are an incorrect diet and low physical activity .

Overweight in children - effects and impact on he alth

Too much body weight is not only a question of aesthetics and well-being, but also of he alth.

Studies have shown that they are overweight and especiallyobesity common:

  • is responsible for joint problems and backache,
  • may contribute to a hormonal imbalance
  • and promotes the development of, among others
    • glucose intolerance,
    • type 2 diabetes,
    • hypertension,
    • cardiovascular diseases,
    • fatty liver,
    • and even some cancers.
  • It also increases the risk of severe COVID-19.

Doctors also emphasize that being overweight worsens the quality of life and may cause depression. Therefore, it should not be taken lightly.

Overweight in children - how to check if the body weight is correct?

The excess kilos are often visible to the naked eye. But such a diagnosis, of course, is not enough. Accurate weight and height measurements are needed, as well as knowing how to evaluate them.

Many parents, at first reflex, use a simple BMI (Body Mass Index) calculator available on the Internet.

When assessing the importance of a young person, however, one must take into account the stage of his development.

"In the period of growth, height and weight not only increase with age, but also naturally change their mutual proportions," reads the guide for parents prepared by doctors and nutritionists from the Institute of Mother and Child.

In the case of children and adolescents, the BMI level depends on gender and changes with age. Thereforeto assess the proper development of body weight, the best BMI tables or percentile grids are .

They are separate for girls and boys. They take into account not only the child's weight and height, but also its age.

A result above the 85th percentile indicates obesity . It means that you need to help your child regain the correct weight.

Overweight in children - are genes to blame?

It is said that the tendency to gain weight is hereditary. Indeed, genetic factors play a role here. It is on them that the regulation of metabolism as well as the storage and distribution of adipose tissue in the body depends.

Doctors emphasize, however, that the genetic predisposition does not have to lead to the development of obesity. A he althy lifestyle, i.e. a proper diet and adequate amount of physical activity, in most cases can prevent this ailment.

Problems with excess kilos are often family problems. Research has shown that70 percent. children whose both parents are obese are overweight. When mom and dad are slim, the risk of obesity in their offspring is only 10%.

According to doctors, usuallyis not a matter of genes, but of an unhe althy lifestylefamily . If mum and dad spend time most often in front of the TV or computer, the child generally follows their example and does not move much.

When parents are gourmets and still buy sweets, the child often reaches for them as well. As a result, like them, he starts to gain weight.

Therefore, specialists advise that combating excess weight in a child should be made a family matter. The key to success iscorrect diet and he althy lifestyleof all members of the household.

Overweight in children - rules of a proper diet

A he althy menu should contain all the nutrients the body needs in the right proportions. Therefore, when arranging it, it is best to consult a dietitian. Even now, in a pandemic, this is possible as many specialists work online.

Regardless of the consultation, it is worth knowing the basic principles of a diet that will help your child maintain a he althy weight and slim figure. Here are the most important recommendations of nutritionists:

Eat 5 meals a day

Portions should be small, but served regularly, approximately every three hours.

This will allow you to avoid the feeling of hunger and snacking between meals, which is often a source of excess weight.

Consume vegetables and fruits

These products are rich in vitamins, minerals, fiber that supports the metabolism and other valuable ingredients.

Easily digestible and low-calorie vegetables are the basis of a proper diet. The he althiest ones are raw or cooked al dente (steamed or in a little water). You can and it is worth eating them even five times a day.

Fruits contain more calories than vegetables , so eat them in slightly smaller amounts. An overweight child should get two servings of fresh fruit (excluding the particularly high-calorie bananas and grapes) a day.

Choose whole grain cereals

They contain complex carbohydrates, which are the best source of energy necessary for the proper functioning of the body. In addition, they are released into the body slowly and satisfy hunger for a long time.

Whole grain products (whole grain bread and pasta, oatmeal, buckwheat, brown rice) are also rich in vitamins (especially B vitamins), minerals and fiber.

Drink milk and dairy products

They are the best source of well-absorbed calcium, which is essential for building he althy bones and teeth. They also contain other minerals, vitamins and complete protein.

A young person should drink 3-4 glasses of milk or its substitutes (natural yoghurt, kefir, buttermilk) a day.

For an overweight child, we recommend semi-fat or lean products with no added sugar. Therefore, you should avoid fruit yoghurts, vanilla or chocolate cheese, flavored milk, because they contain too much sugar.

Replenish protein

The best sources of this ingredient are:

  • lean meat,
  • fish,
  • eggs
  • and legume seeds.

Meat also provides easily digestible iron.

In addition to protein, fish contain valuable omega-3 polyunsaturated fatty acids and numerous minerals. It is worth eating them at least twice a week. Sea fish are especially recommended.

Your child may eat eggs several times a week, which contain vitamins and minerals in addition to protein.

If a young man does not eat meat, his menu should often include legume seeds:

  • lentils,
  • chickpeas,
  • beans,
  • green peas,
  • broad beans.

They are a good source of wholesome protein.

Cut down on fat

The body only needs small amounts of it. That is why it is worth reaching for products containing less fat. You can replace cream with kefir, mayonnaise - yogurt, fat cheese - lean, butter - cottage cheese.

It's also good to avoid fatty meats. Instead of frying it is better to bake in foil or steam it.

Nutritionists also urge people to try to replace animal fats with he althier vegetable oils.

Avoid sweets and s alty snacks

Biscuits, wafers, bars, candies, crackers, crisps, s alty peanuts are a real calorie bomb and it's best not to buy them at all.

You should also limit the amount of cakes and sweet desserts in the family menu.

It's a good idea to only serve them once a week, e.g. on Sunday.

A perfect afternoon snack is a bowl of small or chopped fruit, or a natural yoghurt with fruit mousse.

Drink water

It does not contain unnecessary calories and is a great thirst-quencher. You should drinka minimum of 1.5 liters of water daily .

However, you should give up sweet drinks, which are often very caloric.

You should also limit your juice drinking. Even those that are not sweetened contain a lot of calories and can be fattening.

A school-age child can drink a glass of juice a day. It is good not to sweeten tea, coffee or other home-made drinks. If necessary, set aside sugar gradually.

Overweight in children - a he althy portion of exercise

Except for the correct onediet, physical activity is very important in counteracting excess weight. During a pandemic, our options are limited. We cannot sign up a child for sports activities or go to the swimming pool with him. But that doesn't mean we shouldn't move.

We can, if the weather allows it, go for walks every day, ride a bike, go roller-skating or roller-skating with the child. At the weekend, it is worth going on a long trip to the forest, a canoe trip or trying your hand at rock climbing.

It is worth looking for an activity that will suit the whole family. Because everyone will need a he althy dose of exercise. Besides, sport is not meant to be an unpleasant duty but a pleasure. If your child sees their parents having a great time being active together, chances are they will catch their enthusiasm.

It is also worth remembering not to set the bar too high for a young person. For an overweight child, a several-kilometer hike or a full-day bicycle trip will probably be too much of a challenge.

We will achieve better results by setting less ambitious goals at the beginning. Walking an interesting route of several kilometers or a short, even an hour-long trip on bikes can be a great adventure, and will also allow the whole family to lose a large dose of calories. And that's it!

Overweight in children - when to see a doctor?

A proper diet and physical activity should bring the first results after a few months.

If this is not the case, it is worth consulting your doctor. The specialist will refer the child to appropriate tests to find the cause of the incorrect weight.

  • Experts sound the alarm: we have not one but two pandemics. Alarming data on obesity in Poles
  • Where do overweight and obesity come from?

Category:

Obesity