Obesity in children: Beware of the health risks of calorie-dense but nutrient-poor daily diet

Diet tips for children: An healthy diet for children should consist of whole grains, fruits, vegetables, dairy foods, lean proteins, and healthy fats (Image: Pexels)

Many parents think that if their child is chubby, it means they are well-fed and strong. But, it is a dangerous assumption. Because, a child might look fat and still be deficient in critical vitamins and minerals for healthy growth and development. Obesity is often the outcome of a diet that includes foods — such as fast-food, sweet treats and processed meals — that are calorie-dense but nutrient-poor.

When children regularly eat this kind of diet, they develop “hidden hunger” — a condition that is marked by deficiencies in essential vitamins and minerals, without any shortage of calories. This can weaken their immunity and bone health, delay cognitive development, and expose them to  chronic diseases in later life, says Dr Deepali Sharma, Clinical Nutritionist at the CK Birla Hospital®, Delhi.

The expert suggests parents should keep the following points in mind when it comes to their child's daily diet.

Also read | Rising childhood obesity in India: Effective tips to prevent and manage it

• High-calorie, low-nutrient diets:

First up, avoid calorie-dense but nutrient-poor foods, such as boxed meals, sugary drinks, and fast food. They have too much fat and sugar but no essential nutrients like iron, vitamin D, calcium, and B vitamins.

• Micronutrient deficiencies hidden under weight

An obese child may appear "healthy," but laboratory tests may indicate deficiencies. Obese children are deficient in vitamin D (healthy bone), iron (healthy energy and growth), or zinc (healthy immunity). All these conditions lead to fatigue, poor concentration, and recurrent illness later in life.

• Inflammation and poor absorption

Excess body fat will lead to low-grade inflammation, which can result in an interference with nutrient metabolism and intake. For example, obesity has been linked to impaired absorption of iron in the presence of a good dietary supply.

Also read | Childhood obesity: Watch out for poor eating habits, unusual weight gain, sleep problems

• Sedentary lifestyle aggravates the condition

A sedentary lifestyle means less sunbathing (production of vitamin D) and abnormal muscle growth, which enhances deficiencies even after more calories are consumed.

• Overweight does not always lead to a balanced diet

An ideal diet for children should consist of whole grains, fruits, vegetables, dairy foods, lean proteins, and healthy fats. "More" does not always mean "better." Even though one might consume huge quantities of junk foods, they may yet fail to reach even the lowest Recommended Dietary Allowances (RDA).

• Health hazards of this double burden

Overweight children with hidden nutritional deficiencies are more at risk of developing early diabetes, compromised bone density, growth delay, and compromised immunity. This "double burden" carries over into adult life, and prevention is key.

What parents can do:

• Offer balanced home-prepared meals with fresh fruits and vegetables, protein, and whole grains.
• Limit sweets and processed foods.
• Encourage children to play outdoors for physical activity and sun exposure.
• Monitor vitamin and mineral consumption regularly, particularly iron and vitamin D.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.