"Raising a fit toddler in a high-fat world"
- by Dr. Felizardo N. Gatcheco
Raising a fit toddler in the 21st century poses a tremendous challenge to every parent. There is an advent increase and proliferation of convenience stores and fast foods. The rise of sedentary activities, like television viewing and computer games, is also seen as detrimental. Also, the influence of mass media, playmate pressure and the growing independence of toddlers who are allowed to make their own food choices to name a few.
Total calorie, fat and saturated fat intake have increased significantly over previous years. That is why dietary reasons are included as the primary cause for increased childhood obesity. Dr Felizardo N. Gatcheco sheds some light on how parents can cope with these challenges.
Q1. Clinically, how do you describe a FIT toddler?
Ans: We can clinically describe a fit toddler by doing a thorough assessment of his physical, emotional, social, psychological, intellectual and spiritual well-being.
Regular monitoring of the weight and height is vital to determine pattern of growth. This is usually accomplished through the use of growth charts.
It is also important to keep in mind that pre-schoolers or toddlers' period of growth may undergo a plateau, a period in which the toddler does not seem to grow as rapidly as expected. This does not mean that the toddler is not growing well. This is an expected developmental peculiarity for this age group. For as long as the toddler is disease-free and able to exhibit intellectual, emotional and psychological advantages, that is acceptable.
Q2. What are the nutritional challenges in raising a fit toddler nowadays?
Ans: This generation sees a proliferation of convenience stores, fast foods and easy accessibility to inexpensive, delicious, but nutritionally inadequate snacks. Other challenges also include:
• Sedentary activities that seem to appeal to youngsters aggravated by the advent use of computer games and playstations.
• Working mothers are also on the rise, which may adversely affect the over-all care for the child.
• The power and effect of mass media, playmate pressure should never be underestimated.
• More and more toddlers are now given independence in decision-making with regards to their food intake.
Q3. Why is fat considered by many as a culprit in promoting overweight and obesity?
Ans: Many think that eating fat is equated to eventually becoming obese because of dietary fat being easily deposited in the body. But fat is not the only reason why one becomes fat. Any other nutrient taken in excess without accompanying with the right physical activity will result in an increase in weight. Other factors include intake of non-nutritional foods, sedentary lifestyle, presence of diseases like endocrine metabolic diseases and genetics may be aggravating, precipitating or direct causes on why one becomes fat.
Q4. Is providing high fat foods, like french fries, ice cream and cakes, totally wrong? How about giving these foods to a thin toddler?
Ans: It is impossible to deprive your toddler with these foods, since they are part of the fare that he enjoys in parties, outings etc.
These foods contain 'empty calories' meaning they contain mostly fat and carbohydrates without adequate proteins, vitamins and minerals. They are per se not that bad. It is the amount and or frequency of eating them that is detrimental. They tend to crowd out a toddler's diet thus, the toddler does not have much appetite for more nutritious fares. It is therefore, the parent's role to regulate the serving size and frequency to prevent abuse.
On the other hand, a thin child is not necessarily an unhealthy child. As long as the weight is within the recommended percentile of weight gain appropriate for his age, there should not be a cause for alarm. It is recommended to increase his overall food consumption rather than focusing on providing fat alone to increase his weight. If he does not have a huge appetite, it is advised to include healthy snack choices in between meals to increase his caloric intake. Alternatively, you may also engage him to do some physical activities from light to moderate exercises to increase his appetite. Even though fat provides a good source of calories, they should not be depended upon to increase his weight. It is best to inculcate healthy eating habits early in life by introducing a variety of healthy and tasty food choices throughout the day.
Q5. There is a trans-fatty acid scare going around in the news. What are those? Are they harmful?
Ans: Trans-fatty acids or trans fats are a result of the hydrogenation process, which transforms vegetable oils into margarine. This also makes the margarine stay longer in shelves.
They have been touted as a reason in the increase incidence of elevated bad cholesterol (LDL) and reduction of the good cholesterol (HDL). The trans fatty acids may also interfere with the ability of the cells of the body to metabolize good fats, thus may be damaging to the structures of the brain.
It is best to eat foods containing them in moderation like doughnuts, french fries, fried chicken, potato chips, cakes, burger, muffins, pies, candy bars and shakes to name a few.
Q6. At what age do you recommend exercise for toddlers? What are the exercises suitable for them?
Ans: For toddlers and young children, structured-scheduled exercises may not be appropriate for them. Attractive exercises guised in play should be incorporated in their daily activities.
An example would activities that both the parents and the toddler can enjoy like a walk in the park, swimming, bicycling, etc. Even games like hide and seek and running around can be encouraged.
Q7. Fast foods are common these days. Are there healthier fast foods fares that you can recommend?
Ans: Some fast food fares like side salads, shakes, and mango/apple pies can be good sources of micronutrients. For as long as they are taken in moderation or are not abused, or provided in amounts that will not be detrimental to the proper intake of the other nutritious foods, they can be allowed.
However, there are some foods and drinks that should be cautioned like soft drinks which are high in sugar. If we can prevent our toddlers from taking them early in life, so much the better. These type of foods can be addictive and habit-forming. We must inculcate healthy food eating habits from young.
Q8. What are the practical tips to help prevent having weight problems in toddlers?
Ans: As early as infancy, parents are encouraged to breast-feed their babies. Appropriate timing and quantity of complementary foods are a must. Allow in moderation intake of empty calories foods. Monitor snacking for it might interfere with major meals. Resist using foods as rewards. Lessen sedentary activities like watching television and playing computer games , rather, encourage exercise. Store more nutritious snacks. Be a good model to your toddler. They learn by what they actually see.
Q9. How do we empower parents to help them raise fitter toddlers?
Ans: It is best to educate them that the raising of a fit child lies in their hands. Being good role models will do wonders in fostering healthy eating habits. Good habits should start from them and should be inculcated from young. Nutritious yet inexpensive foods should be a criterion in a mother's grocery list. Providing the right kinds and amounts of foods coupled with exercise, parental nurturing and environmental stimulation pave the way for a fit future.