I’m a food expert – six easy meal tips to help your children ward off obesity

MORE children are overweight than ever – setting up an obesity time bomb for the years to come.

Unless eating habits are dealt with now, there will be even more diabetes, high cholesterol and heart disease in the future.

Top paediatric consultant Dr Pramod Nair has told Sun on Sunday Health: “Years ago we didn’t worry so much about chubby children as there was more chance they would burn off excess weight with exercise and not become obese adults.

“But now there are more obese children than ever before because of sedentary lifestyles and bad diets, who will in turn become obese adults because those habits are not changing.

“Older children aren’t going out to play and exercising as much, they are staying home and playing on computers.

"That sed­entary lifestyle affects sleep too — which can lead to weight gain.

“There are fewer home-cooked meals now due to busy lifestyles, and takeaways can be cheaper and convenient.

“But even modest portions of modern processed foods can lead to obesity as they are so high in sugar, fat and salt.

“Starting children on healthy habits should begin as early as possible.

“I worry that if the eating and lifestyle habits of children are not dealt with soon we will have a very obese popul­ation in years to come.

“The figures for obesity are high now but I pred­ict they could be huge unless action is taken.”

The Health Survey for Eng­land already estimates that 26 per cent of adults are obese.

And in the 45 to 74-year-old categ­ory that figure rises to 72 per cent.

Meanwhile, new figures show that childhood obesity has surged, with nearly 8,800 under-17s admitted to hospital in England last year with a secondary diagnosis of obesity.

And 34 toddlers were taken to hospital with a primary diag­nosis of obesity in 2021/22.

Ten per cent of reception-class kids are obese and another 12 per cent are overweight, mak­ing up almost a quarter of Britain’s four and five-year-olds.

By year six (ages ten and 11) that rises to almost 40 per cent, with 23 per cent of children classed as obese and 14 per cent overweight, according to the National Child Measure­ment Programme.

Since Dr Nair started as a paediatrician in 1998 he has seen a rising proportion of children seeking medical care for obesity.

He said: “There’s been a rise of between ten and 20 per cent across all ages, but particularly in the over-tens.

“Families often face an uphill task in achieving weight reduction in morbidly obese children and it has signif­icant psychological and medical implications for the child.”

Dr Nair has witnessed children’s BMI improve by reducing their portion sizes and using smaller plates, cutting down on high sugar and salty foods and by providing them with home-cooked meals eaten together at the table.

He also suggests substituting fruit in place of confectionery, not using food for emotional comfort and ensuring kids are doing at least 45 minutes of exercise daily.

Here Sakshi Chhabra Mittal, founder of Foodhak, whose food and recipes are informed by clinical nutrition research, gives her tips to make your everyday food healthier for children.

HOW TO ADD VEG AND FIBRE TO KIDS’ MEALS

SANDWICHES

• Spread on a thin layer of hummus, which contains fibre, minerals and anti-inflammatory properties.
• Add grated carrot, which contains vitamin C and helps keep the heart healthy.

PASTA

• In tomato-based sauces, add grated courgette, carrot, red pepper or butternut squash. The vegetables will provide vitamins and antioxidants that are fantastic for immunity, brain function and eye health. Blend in beans or add a handful of red lentils, which are high in fibre and filling protein but low in fat.
• In white sauces — for lasagne or macaroni cheese — add some nutritional yeast, which is rich in B vitamins and minerals. It also has a creamy texture and a cheesy flavour so you can leave out some of the fat-rich cheese.

CASSEROLES AND STEWS

• Add in protein-rich chia seeds or some frozen spinach for vitamins A, C and K plus iron, folate and potassium.

BREAKFAST

• Mix buckwheat, which contains heart-healthy nutrients, or protein-rich quinoa into oats to make porridge. You can even stir in cooked sweet potato purée, packed with vitamin A, or a sprinkle of ground turmeric if they don’t mind the taste, which can reduce inflammation.

DRINKS

• In smoothies, add chia or flax seeds, which are good for the gut but will go unnoticed by little ones. Pop in a handful of oats, which are filling, or add frozen cauliflower, which contains vitamins C and K and folate for healthy cells.
• In water or cordial, add slices of orange or frozen berries (which are cheaper than fresh) for extra vitamins.

TREATS

• When making pancakes or waffles, blitz up some frozen red berries or grated carrot and add to the mixture to give an appealing pink or orange colour and a vitamin, antioxidant and fibre boost.