Chennai nutritionist reveals what obese children need to eat to reduce weight: Spinach, beans and more

Weight problems is among the main well being crises. It is among the largest danger components of main power illnesses, from diabetes, hypertension, cardiovascular ailments, to sure cancers. As per the World Well being Group’s Might 2025 report, worldwide in 2024, 35 million is the estimated variety of obese youngsters just below the age of 5. Whereas in accordance with the World Coronary heart Federation, the general estimated variety of obese and overweight youngsters is round 2.3 billion. Overweight or obese youngsters’s diets have to be altered and made extra nutritionally wealthy. (Image credit score: Freepik) ALSO READ: Is childhood weight problems inherited? Paediatrician reveals if genes actually matter To grasp what’s driving these alarming numbers, HT Life-style reached out to Dr Manjula Sridhar, nutritionist at Apollo Spectra Hospital in Chennai, who revealed that poor habits are to be blamed. What’s inflicting weight problems?“Weight problems outcomes from each extra dietary vitality (from irregular consumption patterns) and lowered vitality ranges (from inadequate bodily exercise),” she revealed the main culprits behind weight problems. The nutritionist additional flagged that India too is seeing a spike in weight problems circumstances, particularly amongst younger children. She added, “India has witnessed a humongous improve in obese and weight problems circumstances, notably amongst youngsters.” As per a September 2025 UNICEF report, India is projected to have over 27 million youngsters and adolescents (aged 5 to 19) dwelling with weight problems by 2030, which might make up 11 per cent of the worldwide burden. What to eat? Attempt including these to your food plan. (Image credit score: Gemini AI ) Weight loss plan, together with train, is among the methods to attain weight reduction. By eliminating unhealthy meals and incorporating nutritious meals, one can handle weight successfully and return to a wholesome Physique Mass Index (BMI) vary. The nutritionist’s suggestion included seeds, inexperienced veggies, lean meats, and lentils. “Eat a serving of chia seeds that may account for 40% of your each day fibre consumption, fish like salmon, sardines, and tuna with omega-3 fatty acids, darkish leafy greens with lowered most cancers and irritation danger, entire grains, egg whites, and avocado to really feel full,” she beneficial, protecting important vitamins like fibre, antioxidants and wholesome fat. One other concern is overeating due to starvation pangs. The answer to that is consuming meals that controls the urge for food. Suggesting meals which assist in suppressing starvation, Dr Sridhar stated, “Embody leafy greens like kale, spinach, and collard greens. Additional additionally embrace inexperienced leafy greens are wealthy in fibre and vitamins to fill the physique and hydrate it. Broccoli, cauliflower, and cabbage make you’re feeling full as they’re wealthy in fibre. A reasonable consumption of kidney beans, black beans, lentils, and nuts can even assist in weight reduction.” Ample protein consumption can be wanted. Recommending some sources, she added, “For meat eaters, lean crimson meat and hen breast are the perfect meals with decrease saturated fats content material and are wealthy in iron and protein. You may also add cottage cheese to maintain your abdomen full.” Notice to readers: This text is for informational functions solely and never an alternative choice to skilled medical recommendation. All the time search the recommendation of your physician with any questions on a medical situation.