When your child's diet is calling out 'SOS'

By limiting your child’s consumption of fast food, you will be able to help reduce their intake of salt, oil and sugar. — Positive Parenting

Urbanisation has brought about many shifts in our lifestyles, especially when it comes to what we eat.

Unfortunately, these changes have led to increased consumption of salt, oil and sugar (SOS) in our diets, particularly among children.

This surge in SOS intake comes with grave consequences, as it is linked to the development of numerous non-communicable diseases (NCDs).

So, how can parents effectively reduce SOS in our little ones?

Breaking down SOS

Salt, scientifically known as sodium chloride (NaCl), is a common ingredient found in many foods and often used to enhance flavour.

Salt, or sodium, can be found in some whole foods (milk, meat, shellfish, etc).

However, a large portion of salt in our diet comes from commercially pre-prepared foods (instant noodles, salted eggs, canned meats, potato chips, etc).

Even condiments and sauces like oyster sauce, tomato/chilli sauce and fish sauce can be high in salt.

The recommended daily intake of sodium for children is:

• Infants (birth to six months): 120mg
• Babies (seven to 12 months): 370mg
• Toddlers (one to three years): 1,000mg
• Children (four to eight years): 1,200mg
• Preteens and adolescents (nine to 18 years): 1,500mg

Oils are a type of dietary fat, which are made up of saturated or unsaturated fatty acids.

They are commonly found in various forms (i.e. vegetable, nut or seed oils).

A significant portion of dietary oil intake often comes from consuming foods cooked in excessive oil like deep-fried foods and fast food.

The recommended daily intake of oils for children is a maximum of two-and-a-half teaspoons of oil, butter or margarine.

Sugar is a type of carbohydrate that is commonly associated with the sweet taste in foods and beverages.

The most familiar form is table sugar, also known as sucrose.

However, various other types of sugars include those found naturally in foods such as in fruits and honey, sugars that are added to foods during preparation, and those in prepackaged foods.

Excessive intake of sugars from all sources is to be avoided.

These include local kuihs, sweetened bubur (porridge) and sugar-sweetened beverages in various forms, as they contribute significantly to the excessive consumption of sugar in our diet.

It is also important to bear in mind that excessive consumption of carbohydrate foods can also lead to excessive sugar intake.

The recommended daily intake of sugar for children is less than 10% of their total energy intake for each day.

Importance of reducing SOS

Research has shown a clear association between excessive consumption of SOS and various health issues:

• Excessive salt intake may lead to high blood pressure and stroke.
• Excessive intake of fat and oil has been associated with an increased risk of developing obesity, coronary heart disease and certain types of cancers.
• Excessive intake of sugar results in a high intake of calories, which can lead to obesity and an increased risk of developing diabetes and dental aries.

Tips to reduce SOS in children:

> Eat a healthy and balanced diet

Use the Malaysian Food Pyramid and the Malaysian Healthy Plate as guides to eating a healthy diet/meal that is balanced, moderate and varied.

> Create a healthy eating environment

Create an eating environment that encourages your child to make healthier food choices.

This includes stocking the kitchen with healthy food options and limiting the availability of high-SOS foods.

> Reduce salt intake

When cooking at home, use minimal salt and instead opt for natural seasonings (herbs, spices, etc).

It is also important to limit the intake of salty snacks (potato chips, keropok lekor, etc).

Parents should also choose lower-sodium packaged foods when grocery shopping.

This is also the perfect time to teach children how to read nutrition labels.

> Reduce oil and fat intake

When cooking, choose leaner meat options or discard any excess fats, including by removing poultry skin.

Parents should also adopt healthier cooking methods (i.e. steaming, stewing and grilling) instead of deep frying.

It is also important to use fats and oils sparingly when cooking.

Finally, parents should limit the intake of fast foods and unhealthy snacks in children.

> Reduce sugar intake

Substitute sugary treats with healthier food options such as fresh fruits, vegetables, cereal bars, etc.

Parents should also limit the intake of sweet desserts in their children, allowing them to indulge in such treats only occasionally.

It is also important to reduce the consumption of beverages with added sugar (sugar-sweetened drinks in packages and cans, bubble tea, teh tarik etc).

By cutting back on salt, oil and sugar, parents can help their little ones make healthier food choices, ultimately preventing the development of NCDs.

By making small adjustments, parents can take proactive and preventive actions early, which can make a significant difference in their child’s long-term health.

Associate Professor Dr Sharifah Wajihah Wafa is a nutritionist and member of Nutrition Society of Malaysia. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.