Keys to avoid childhood obesity

The childhood obesity it has become the epidemic of the 21st century, experts say. Specifically, in Spain, 15 percent of children have problems of childhood obesity. And this percentage reaches 25 percent when obesity and overweight are valued together. The consequences for the health of children that obesity can have are, among others, low self-esteem, problems in bones and joints, diabetes, cholesterol, cardiovascular diseases, etc.

In most cases, overweight is due to a diet with many calories, lack of physical activity and too many hours of sedentary lifestyle. Therefore, we must encourage the child to play sports, if possible, outdoors and with their friends.


How to know if children are overweight?

Dr. Amparo Rodríguez Sánchez, Head of the Pediatric Endocrinology Service of the Hospital Universitario HM Montepríncipe, explains that "to know if a child is overweight, you have to calculate your Body Mass Index (BMI), dividing your weight in kilos between your height squared in meters and compare it with percentiles appropriate to their population, age and weight.If the BMI is from the 85th percentile, we are talking about overweight, and if it exceeds 95, obesity ".

An example would be the following one: suppose that the boy weighs 17,30 kig and that measures 82 centimeters. To calculate the ICM, we perform the following operation:

BMI = 17'30 kg: 0.82m x 0.82m


Overweight in children and their current causes

Generally, childhood obesity or overweight in children is due to a diet with many calories, lack of physical activity and too many hours of sedentary lifestyle. "We live in a obesity environment, that is, food - especially the most caloric - is at hand and is cheap, physical activity is limited and expensive - there are few green areas and monitor classes have high prices - and access to television and video games is very simple and low cost, "says doctor Amparo Rodríguez Sánchez.

The right menu for children

- BreakfastIt must be composed of a dairy product, a complex carbohydrate (bread, cereals or cookies) and a fruit or juice. If the child has a normal weight, you can add olive oil and protein, such as ham or turkey.

It is basic to be able to face the day with enough energy. But it is not obligatory that it be the traditional breakfast, some children prefer not to drink milk in the morning and it can be substituted for a toast with cheese or a yogurt with biscuit and chopped fruit, "says Dr. Rodríguez Sánchez.


- Playtime: sandwich, or non-fat dairy or fruit, and vary every day.

- Food: it must include a part of complex carbohydrates (potato, rice, legume, pasta), a part of protein (meat, fish and egg), vegetable (cooked or in salad) and dessert, fruit.

- Snack: same as at recess (sandwich, or non-fat dairy or fruit)

- Dinner: similar to food but in smaller portions. It must include a non-fatty milk.

Tricks for the acceptance of new foods

Children in general are reluctant to try new foods. So it is convenient to "be content" with the child only take one or two types of vegetables and not be impatient to include them all in their diet. In general, children usually accept well the puree of vegetables where they can mix several types in different recipes adding cheese or olive oil to improve the flavor as well as the absorption of vitamins such as A, which is better absorbed in the presence of fats.

To introduce the fish into the diet of children we can resort to clean fillets without skin or thorns. Finally, it is convenient for parents to eat the same as their children to set an example.

The importance of exercise and hours of sleep

Sport is also essential to prevent childhood obesity. Dr. Amparo Rodríguez Sánchez recommends outdoor sports and her practice with friends. It must always be adapted to the tastes and aptitudes of the child, and it must be regular, that is, it must be practiced every day, one hour a day.

As for the hours of sleep, it is advisable to spend at least 8 hours a day, although it depends on the age of the child and it is advisable to reduce the time spent playing video games or watching television, since these are sedentary activities.

Marisol Nuevo Espín
Counseling: Doctor Amparo Rodríguez Sánchez, Head of the Pediatric Endocrinology Service of the HM Montepríncipe University Hospital.

Video: Programs to reduce childhood obesity - Boston Children's Hospital - Top 20 Health Challenges


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