Child Nutrition

Childhood Obesity: Shocking Causes and Simple Fixes for Busy Parents

India ranks second in the world for Childhood obesity. 41 million kids in India are overweight or obese, this includes ~14.9 million children aged 5–9. So childhood obesity is not starting with rebellious teens; it is starting as early as 5 years of age. Childhood obesity has shocking causes and very simple fixes for busy parents. Let’s discuss one by one. Causes for childhood obesity Pampering by parents/ grandparents/ family Yes, as a dietitian, I have experienced that this is the number one cause of childhood obesity. The family of kids keep saying, let’s feed the child whatever it wants, he will learn to eat healthy when he grows. Well, sad news is that if the child is not habituated with healthy food from childhood, they will never learn healthy eating in life. If the child has already developed picky eating, you might need counseling to improve the habit. Cesarean Section A lot of the urban population is planning a C-section for delivery. Unfortunately, it’s a major surgery and has many side effects. One of them is the child at risk for pre-adolescent obesity. Research has shown time and again. Surgery should be opted for when there is a clinical need, but elective surgery is not a great idea. One might say, it’s easier, trust me it’s not. In case you are scared of the pain, there are other measures like prenatal yoga, a healthy diet during pregnancy and an epidural injection during labour. Low Birth Weight Another shocking reason. A lot of studies have shown that an infant born with birth weight lower than 2.5 kg is likely to develop obesity early in life. This phenomenon is largely driven by “catch-up growth”. When small babies experience rapid weight gain in early infancy, it often programs their metabolism to store fat, raising long-term cardiovascular and metabolic risks. Nutrient Deficiencies Common nutrient deficiencies associated with childhood obesity are Protein, Vitamin D, Iron, Zinc, Magnesium, Vitamins A, C, E. No, no, don’t rush for supplements. These deficiencies happen because kids with picky eating usually consume more empty calories and not nutritious foods, and then the deficiencies cause hidden hunger. This hidden hunger makes them have cravings. Also, Indians never say no if a child is asking for food. Gol-matol bachcha acha lagta hai na. Babies look cute when chubby Baby fat will go away; let the child eat. That’s the biggest myth. Baby fat goes after the child is 1 year old and the child starts walking. This development makes the child very active, and this is followed by a period of rapid growth and development. Baby fat should go away at this age. In case a pre-school child is so-called “chubby”, then I am sorry to say, the child is suffering from childhood obesity. Low physical activity Urban India has a very common pattern of providing toddlers with mobiles/ tablets and middle-schoolers with laptops. The screen has snatched the playtime. One might argue, we don’t have parks nearby, where would the kids play? As a child, I didn’t have a park nearby. We used to play inside the house, with a ball, skipping rope, table tennis on dining tables, and lawn tennis in the sitting room. Jumping around in stairs, cycling in the evening in the parking area before the cars came back from offices. If you don’t give screen, kids will find a way to jump around. There are many more; it will be easier to explain in a counselling session, and the discussion should be held specific to your child, since getting scared with lot of possibilities is very overwhelming for parents. Simple fixes for busy parents Take Help: If you are both working parents, you CANNOT get by without help. Take help. If you can hire cleaning staff, cooking staff and every kind of person who can let you spend your extra time (time apart from office) with your kid. Ask for help from grandparents too. They are fond of their grandkids, bank on the opportunity. Be the right ideal: If you want your kids to eat healthy, you have to set the right environment. No Ultra-Processed Rule: Be strict about this; no one should be allowed to gift your kids with unhealthy stuff. NOT EVEN GRANDPARENTS No Screens: Yes they might make the home bit messy, yes they might sometimes get hurt. It’s ok. Give them opportunity to play and jump around. Give props which will make them active. If you have a park nearby, please find time to take them. Introduce balanced meals at an early age: If you are eating healthy balanced meals, the kids will follow. Some foods they would initially reject. They are new to Earth, it’s ok, everything is new to them. Give them rest, let them try a maximum of two new foods in a week, let them get used to them. Once they get familiar with the taste, move on to other new foods. Some kids do not like two textures together; they will have chapatti/ paratha with vegetable preparation, but soft rice made pulav should not have crunchy veggies in the recipe. Try to prepare meals with similar textures and do not mix two kinds at one meal. Every parent might have a specific challenge, as every family is unique and so is every child. You are most welcome for personalised counseling session with me.

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Gut-Health, Child Nutrition

Celiac Disease in Children: Gluten-Free Nutrition Guide

It is devastating for a parent to know their kid has an autoimmune disease like Celiac Disease in kids. It becomes more challenging when the condition forces the child to restrict something that is a family staple food ~ Wheat. When we discover Celiac Disease in Children, Gluten-Free Nutrition Guide is highly important. Celiac disease is an autoimmune disease that damages the intestine when gluten-rich foods are consumed. Some children can develop gluten-intolerance as a secondary condition. For example, if a child has Intestinal bowel disease, a gluten intolerance can show up, and the consumption will be restricted. Parents can start seeing symptoms as early as 6-9 months when weaning food is introduced to the baby and gluten rich foods cause digestive problems. The most challenging part is that Indians feel that if they do not give wheat to the child, the child will not get enough food. How will the child grow? How will we fill his stomach? The Bad News Yes, the food restriction seems massive. Wheat is a staple food in the north and central India. Kids often wish to eat what their family eats, hence we find it difficult to avoid it too. Also, Wheat is not exactly the restriction; gluten is. The other grains that have gluten are as follows: Common Ingredients we should check while buying foods are: Malt flavoring, malt syrup, malt extract, malt vinegar, and brewer’s yeast. We have to be careful not only while preparing food at home, but also while buying ready-made food. Awareness has been created, hence most food companies issue label warnings on their product which may contain gluten. Some products are not made of the raw material that has gluten, but are prepared in the same production line, hence, can be contaminated. That’s why checking labels should become a law. The Good news India being rich in variety, your kid still has a lot of options even to prepare roti. Nutrition, growth, and satisfying hunger are all challenges that can be easily overcome with minor planning. Nutrition Challenges The parents might continue to give gluten-containing foods if the child has celiac disease, but hasn’t been diagnosed yet. This will impose a serious challenge as the child will have digestive issues like chronic diarrhoea (often foul-smelling), abdominal pain/distension, bloating, vomiting, constipation, nausea, and gas. These challenges will lead to excessive weight loss. Hence, if you can understand the pattern, as to when the baby shows symptoms, based on that, you must visit the paediatrician and explain everything to them. Once the diagnosis is established, we can take precautionary measures. If unrestricted food is continued, the baby might face failure to thrive (poor weight gain), short stature, delayed puberty, irritability, anaemia (from iron deficiency), enamel damage on teeth, weight loss, and even neurological issues like ADHD or headaches due to malabsorption of food. Infants, toddlers, older children and teens can all show slightly different symptoms. Family Elders, Neighbours, Google and Chat GPT For some reason, elders in your family or neighbours might say, “Doctor to aise hi kehte hai, roti nahi khayega bacha to kaise chalega, khila do kuch nahi hoga”. Astonishingly, many people will believe that and continue to feed the child wheat-based products. Self-diagnosis with internet searches is another major challenge. We have to understand that some kids might have mild indigestion, and the parents might self-diagnose and create unnecessary restrictions. Mostly because gluten-free is a trend, and people say anything for likes and views. Building a Balanced Gluten-free plate To manage nutrition, our only concern is providing optimum nutrition so that the kids’ growth and development reach maximum potential. We have already discussed various cereals and grains that can be safely given to the child. That is the only replacement happening in the child’s diet. Rest remain the same. 25% cereal based foods, ~ Gluten-free as mentioned above 25% protein rich foods, ~Dairy, pulses and legumes, nuts and seeds 40% vegetables, Seasonal 10% fruits, Seasonal Healthy fats from nuts and seeds, Less visible fats from Ghee, butter, Oil Adequate water. Other important factors will include adequate physical activities, sleep and rest, playtime and education for overall development of the child. Sharing is not caring for Celiac Kids We have to educate the child now and then and make sure there is no scope for errors. Maybe the child was diagnosed with celiac at the age of 9 months and now he is 12 years old. They wish to explore recipes and talk to friends, share tiffin. They will be inclined to processed foods, a lot of which are seemingly safe, but might have traces of gluten. Your kid knows potato is allowed, but as mentioned earlier, the potato chips might have been made on a production line used for other products containing gluten. Such warnings are mentioned on food labels, but the friend might be carrying a few potato chips in their tiffin box that do not have the label. Junk food is, anyway, not good for kids, better to avoid. The teachers and caretakers also must be educated and warned. Keep in touch The most challenging time is the initial time when diagnosis is made. Regular touch with the clinical team, including the doctor and dietitian, is essential till all doubts are clear. After that, at least 6 monthly follow-ups with both doctor and dietitian will help manage symptoms and avoid trouble in the long term. Regular professional interaction will also motivate the child to follow the restrictions well. Parents can also discuss how to keep meals interesting for the children alongwith maintaining a gluten-free pattern. Stay Safe.

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Child Nutrition

Kids Getting Frequent Infections

Kids getting frequent infections is a big worry for parents. Noone likes to see their child suffering every now and then. Let’s discuss the challenge and what we can change to avoid this situation. Challenges with kids getting frequent infections Frequent infections mean lower weight, growth & development. Infection means the body has to fight a pathogen (disease-causing microorganism). To fight, the body needs extra energy. More energy than a child would normally use. Another problem is that a small child doesn’t understand what is happening. They give up food every time they get infections and become very cranky. Now the body is using more energy to fight the pathogens, and the child refuses to eat. Hence, lower weight and growth & development is noticed. Infections take longer to heal There are two reasons for this. The child doesn’t drink adequate water Drinking adequate water is the first rule of any infection. Kids deny that. Especially in case the child is having throat trouble. Many parents complain that the child anyway doesn’t drink enough water, making them drink during an infection becomes a bigger challenge. Child Doesn’t sleep A child who is not feeling well and hungry will be cranky and will have difficulty sleeping. Sleep and rest also play a crucial role in the healing process from illness. Parents panic Parents, espectially first time parents, panic in this situation. A stressed person finds it more challenging to adhere to a child’s emotional needs at this hour of pain and hurt. Sometimes mothers start crying themselves. Kids are emotionally attached and can feel the panic. That makes them more clingy and cranky. Solutions for kids getting frequent infections a) The solution doesn’t start when the kids get sick. It starts when the child is born. Studies have shown that during pregnancy: Then the child has better immunity as compared to peers. Studies have also shown that if the child gets 6 months of exclusive breastfeeding and then continued upto 2 years with weaning, then immunity is much better. But in this scenario too, the mother needs to take a wholesome, healthy diet. b) It has been seen that if the child is overprotected by parents, always being cleaned, not playing in parks with sand, near trees, never letting clothes get dirty, not playing with other kids for fear of infections, then the child can have lower immunity as the immune system learns as they encounter pathogens. If we do not allow the child’s immune system to encounter minor pathogens, the immune system is not ready when bigger infections hit. c) If the weaning includes mostly milk. Yes, at weaning, we should start introducing a balanced diet. The form will start with liquid, then solid, but depending on only milk is not enough after 6 months of age. IF they do not eat well otherwise, they will not eat when they are sick. If the child is eating well otherwise, there is a high chance that the recovery will be faster. d) If we do not allow the child to be active due to the fear of falling. Most parents give mobiles/ tablets to toddlers to keep the child from creating a mess, falling or when the parents are working and they do not wish to be disturbed. Physical activity makes them use their energy, sleep well and on time, and makes them hungry enough to eat well. e) If the child develops a habit of drinking water regularly, there is a high chance they will drink better during infections. That helps a lot in early healing. When the child gets sick Final Word Talk to a dietitian, not after getting sick, generally. At least 4 sessions (quarterly placed) per year are important. Get qualified guidance.

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Article, Women Health Nutrition

How to Plan Your Wedding Weight Loss Diet Effectively

Organizing a wedding is among the most thrilling and emotional experiences one can undertake. Selecting the appropriate venues, vendors, and guest list is crucial, as both the bride and groom aspire to look and feel their best on this significant occasion. A primary objective? To shed a few kilos in a healthy and sustainable manner. If you are curious about how to effectively plan a weight loss diet for your wedding, the solution lies not in fad diets or leftover meals, but in providing your body with wholesome, balanced, and locally sourced foods. As a dietitian based in Kolkata, I have assisted numerous clients in preparing for their wedding day. When you walk down the aisle, you will have a comprehensive guide to achieve your ideal shape and ensure you feel confident, energetic, and radiant. 1. Establish realistic weight loss objectives Take a moment to clarify your intentions before diving into meal plans and workout routines. A healthy rate of weight loss typically ranges from 0.5 to 1 kg per week. Therefore, if you have three months leading up to your wedding, aiming to lose 5-8 kg is both achievable and safe. Steer clear of crash diets that promise quick results, as they can leave you feeling weak, lethargic, and fatigued. 2. Recognize your body’s requirements Nutritional needs vary significantly depending on factors such as age, current weight, lifestyle, and health status. Also, you don’t want to loose the glow for your wedding. A personalized approach is always preferable to mimicking a diet found online. In Kolkata, Dietitian Anuradha Sharma, seeking advice from a qualified dietitian can assist in customizing your diet to suit your body type, daily routine, and timeline. 3. Select appropriate foods – Prioritize local and seasonal options The most effective diet for your wedding does not necessitate imported ingredients or extravagant supplements. Believe it or not, the key to a healthy lifestyle is already available in your kitchen. Include: Complex carbohydrates: Rice, poha, oats, millets (including millet, jowar, ragi), and whole wheat bread offer sustained energy. Lean protein: moong dal, lentils, rajma, gram, cheese, curd, eggs, and lean cuts of chicken or fish (for non-vegetarians). Healthy fats: Incorporate mustard oil, coconut, peanuts, and ghee in moderation. Steer clear of refined oils. Fruits and greens: Ensure that at least half of your plate is filled with fresh produce—nutritious leafy vegetables such as spinach, methi, or bathua, along with seasonal fruits like guava, papaya, apples, or berries for essential nutrients, minerals, and fiber. Hydration: Begin your day with warm water mixed with Jera water or lemon. Herbal teas such as basil or ginger tea aid in enhancing metabolism. Avoid: Refrain from consuming: Deep-fried snacks (such as samosas and pakoras) Additional Chinese items (including maida, sweets, and sugar chai) Excessive amounts of white rice Refined flour products (maida-based items like naan, biscuits, and bakery goods) Carbonated beverages and packaged juices Also avoid Fad diets 4. Practice mindful eating and portion control Regardless of how nutritious your food choices may be, consuming large portions can still lead to weight gain. Utilize smaller plates to help manage portion sizes. Chew your food slowly and minimize distractions, such as screens, while eating. Adhere to the 80-20 principle: Stop eating when you feel 80% full. Avoid having late dinners; aim to complete your last meal by 8 PM. 5. Organize a meal in accordance with your program Preparing for your wedding will keep you occupied, but consuming food at irregular times can interfere with your metabolism. Adhere to three balanced meals and two light snacks. Example food plan for wedding weight loss: Early morning: hot water with lemon or soaked fenugreek seeds + nuts and seeds  Breakfast: Plain Dosa + 1 Fruit with Vegetable Upma / Moong Cheela / Coconut Chutney + add milk/ sprouts/ sattu for protein Mid-morning: coconut water + fruits Lunch: 1-2 rotis, a portion of vegetable lentils/ curd paneer, a small amount of rice, and salad Evening Snack: Lemon and Chaat Masala with Roasted Chana / chana zor garam chaat/ peanuts/ sprouts chaat Dinner: A bowl of lentil/ bean soup accompanied by light khichdi or stir-fried vegetables + corn 6. Do not overlook physical activity Although diet is crucial, physical movement aids in accelerating metabolism and enhancing your mood. An expensive gym membership is not necessary. A daily 45-minute session of walking, yoga, or dancing can suffice to burn calories and alleviate stress. 7. Beauty Sleep and stress management considerations The wedding planning process can be stressful, leading to emotional eating or sleepless nights—both of which can impact your weight. Aim for at least 7-8 hours of quality sleep and incorporate deep breathing exercises, meditation, and music therapy into your routine. 8. Maintain consistency and monitor your progress Weigh yourself weekly rather than daily. Take progress photographs and measure your body every 2-3 weeks. Celebrate small victories – feel better or more energetic in your attire. 9. Be cautious of “rapid results” Refrain from endorsing detox teas, weight loss pills, or starvation diets online. While these may yield temporary outcomes, they can lead to swelling, hair loss, and fatigue – conditions you certainly wish to avoid before your significant day! Final thoughts The objective of a wedding weight loss plan extends beyond merely looking attractive in photographs. As you embark on a new phase of life, it is about feeling confident, robust, and vibrant. With appropriate nutrition, a touch of discipline, and the guidance of a professional, you can attain your ideal physique without jeopardizing your health. If you are unsure where to begin or require a tailored plan that aligns with your schedule, preferences, and body type, seek advice from a certified dietitian in Kolkata. You deserve to feel your best, not only on your wedding day, but every day.

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