8 ways to manage your child’s weight, as high blood pressure soars

The number of children and teenagers with high blood pressure globally has nearly doubled in the past 20 years, experts have warned.

The largest review of its kind, published in The Lancet Child and Adolescent Health journal, notes a drastic increase in high blood pressure rates among those under 19, rising from 3.2% to 6.2% in just two decades.

The experts who conducted the study also say that 114 million children who have developed hypertension before reaching adulthood were now facing potentially deadly and lifelong conditions, including cardiovascular disease, kidney disease and other serious health complications.

It comes after a Unicef report revealed in September that, for the first time ever, more children are overweight in the world than undernourished.

In the review by the children’s charity – an agency that’s part of the UN – it was stated that around one in 10 kids aged between five and 19 are now thought to be affected by obesity, citing a change in diet and the rise of ultra-processed foods as the root cause.

Obesity levels in the UK

More than a quarter of children (26.8%) aged two to 15 are overweight or obese in England, according to government figures. Experts have suggested the number of obese children and adults in the UK will rise substantially by 2050, with kids aged five to 14 bearing the brunt.

Girls in this age group will see a 53% rise in obesity levels, per the global analysis, and boys a 57% rise.

New figures also show that one in 10 reception children and more than a fifth in Year 6 (22.2%) are now living with obesity. Our interactive map below demonstrates the worst affected countries in the country.

So, what can parents do at home to help reduce the risk of obesity in their children?

1. Encourage children to eat slowly

Mindful eating techniques, such as eating more slowly, have been proven to help children and adults digest their food properly.

They also improve nutrients absorption and promote healthier relationships with food, encouraging a better appreciation of food, and helping people establish when they are full.

Other mindful eating techniques for children include:

• Limiting distractions while they eat

• Asking for hunger cues before, during and after they eat

• Engaging all fives senses when they eat

• Discussing how different foods impact their mood, feelings and productivity

2. Reduce snacking and assess portion sizes

Studies have shown that snacking is more prevalent among those who are obese, but grazing can have other implications. Of course it depends on what your child is eating and how often they are picking, but snacking also affects their appetite and often includes ultra-processed foods, which can be harmful in other ways.

Alarmingly, a recent study by UCL published in the European Journal of Nutrition, found that nearly half (47%) of the calories obtained by toddlers in the UK are from UPFs and 59% of calories obtained by those aged seven are derived from UPFs.

Portion size is also key. Children should not be eating adult-sized meals. Additionally, reduce the amount of food you give them, and assess the crockery you are using – smaller plates will help you establish child-appropriate servings.

3. Sneak vegetables into their meals

Your little one may have an aversion to broccoli or Brussels sprouts, but there are smarter ways to incorporate veggies into their diets that don’t involve mealtime meltdowns.

For example, nutritionist Emily English (known as Em the Nutritionist online) has a viral five-a-day lasagne that involves mincing mushrooms, celery and other vegetables into a pulse, to add to the meat (optional). You cannot taste the individual vegetables, but they add goodness, and your whole family benefits from a healthier meal.

4. Lead by example

Just as we cannot expect our kids to put their phones and tablets down if we’re forever glued to our screens, we cannot expect them to eat healthily and adopt positive lifestyle changes if we’re not leading by example.

Additionally, ensure that the entire family sticks to a healthy, balanced diet, and be mindful of how you discuss food and exercise with them.

5. Move more as a family

Speaking of exercise, a great way to get your kids going is to adopt more active approaches as a family. Whether it’s weekend walks, daily runs to the park with the dog or team sports – adding regular exercise to their week can really go a long way.

6. Encourage good quality sleep

Setting strict bedtimes and establishing a nighttime routine is beneficial. Not only does good quality sleep help bolster their mood and productivity, but it can also impact their weight and overall health.

7. Set realistic goals and rewards

Discuss realistic targets with your child – and your whole family – to achieve, and ensure you reward positive behaviour and provide encouraging feedback as they progress.

8. Create consistency

With both diet and exercise, the main thing is consistency – in terms of what you eat and do, how often you do it, and when you do it.

Sticking to the same mealtimes, having designated exercise slots, and creating consistent portions and meal types will help establish healthy habits – both in the short and long term.

Read more about children’s health and parenting