Cardiovascular disease is a leading cause of death and disability in South Africa, with five of us having heart attacks and 10 having strokes every hour, reports the Heart and Stroke Foundation South Africa (HSFSA). Yet 80% of cases can be prevented if we take action in time – and that starts in childhood.
A major risk for heart disease is obesity, which has doubled in young South Africans in just six years – less than half the time it took in the US, according to research in the International Journal of Epidemiology.
“Globally, childhood obesity has increased tenfold since 1975, with 41 million kids under age 5 either obese or overweight, and a quarter of these children live in Africa,” says Dr Jack van Zyl, an insurance company risk medical adviser. The reason? A number of factors, including: socio-economic changes, shifting nutritional patterns and increased inactivity.
The good news is that a recent study suggests that some of the effects of childhood obesity can be reversed, if we take steps early to intervene. Reported in the European Heart Journal, it showed that children who achieved a normal weight by their 20s had the same risk for high blood pressure and high cholesterol as those who were never overweight.
“This is extremely positive, as these factors can cause illnesses such as cardiac disease and some cancers down the line,” Van Zyl says. The key is to establish healthy living habits in your children at a young age, when they are still flexible.
1. Base meals on fresh vegetables and whole grains
Good examples are wild brown rice, brown basmati rice, rolled oats, whole wheat bread or stampkoring, says Johannesburg dietitian Anita Mostert. Serve moderate helpings of protein – lean meat, skinless chicken, fish (grilled rather than fried), lentils, dried beans, dairy and up to four eggs a week. Include a little healthy fat (avocado pear, olive oil or canola oil, nut butter). “Veggies or salad should be incorporated with every meal,” she says. “Give a fruit with breakfast, carrot and cucumber sticks with lunch and steamed veggies for supper.”
2. Instead of serving dessert, have a bowl of fresh fruit on the table
Cut out unhealthy sugars and junk foods without children feeling they are missing out by creating healthy alternatives, such as lean grilled meat on a whole wheat bun with salad, rather than a bought burger and chips.
3. Provide healthy snack options between meals
Fruit or small portions of dried fruit, yoghurt (buy plain and add fruit) or milk (unflavoured), nuts and popcorn, says Mostert.
4. Allow sweets - sometimes
Two or three jelly beans or a square of chocolate, so they don’t feel deprived.
5. Avoid all cold drinks
This inclided fruit juice, iced tea, sports drinks and flavored water, as they are very high in sugar. Introduce children to having water from the start, says Mostert. Keep a jug in the fridge; try adding sliced fresh fruits (berries, citrus) for flavour.
6. Don’t reward children with sweet treats
It trains them to associate positive performance with an unhealthy reward. Give praise and hugs instead.
7. Limit screen time and encourage them to get outdoors
“Children need to be physically active for two hours a day, and 30 minutes of that should be higher intensity exercise like ball sports, running and swimming,” Mostert says.
8. If children are already overweight, address it now
It’s best to change bad eating habits while they’re still flexible, and start good ones that they can carry through life.
9. Handle it sensitively and compassionately
“As a parent or caregiver, you are the example your kids will follow,” says Mostert. “Incorporate healthy eating for the whole family and make it the norm. Take part in exercise or sport yourself and your child will accept it as part of a normal, healthy lifestyle.”
If possible, get the help of a professional dietitian who can draw up a plan specifically suited for the overweight child and your family. If need be, involve a child psychologist for extra support.
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