How to Beat Childhood Obesity: Nutritionist Shares Home Remedies and Tips

As a practicing nutritionist working with families and schools in Kenya, I see every day how small choices, such as what a child eats for breakfast, whether they walk to school, and how often sweets are used as rewards, add up into lifelong patterns.

The habits we model and the food environment we create for children shape their metabolism, preferences, growth, and future risk of obesity and related illnesses.

Kenya is navigating a triple burden of malnutrition, namely undernutrition, micronutrient deficiencies, and growing rates of overweight and obesity, so our responses must be balanced and local.

Why Early Habits Matter

Like learning to read, healthy eating and activity are learned skills. Children raised in homes where fruits, vegetables, whole grains, and pulses are the norm usually internalize those tastes and keep them into adulthood.

Conversely, repeated exposure to sugary drinks, salty snacks, and highly processed fast foods promotes preferences for energy-dense, nutrient-poor items and raises long-term risk for obesity and type 2 diabetes.

In Kenya, overweight among young children is already a measurable issue that needs attention to prevent larger future problems.

Practical Nutrition Advice for Kenyan Families

Prioritize balanced meals for children in Kenya: pair a carbohydrate staple (e.g., ugali, rice, or millet) with a portion of protein (beans, lentils, fish, or eggs), plenty of vegetables, and a source of healthy fat (e.g., groundnuts, avocado).
Make healthy snacks for kids in Kenya the easy option: fresh fruit, roasted groundnuts, boiled eggs, or a small portion of plain yoghurt instead of sugary biscuits or fried snacks.
Limit sugary drinks, and opt for water and homemade milk-based drinks, as they are better for appetite control and dental health.
Focus on complementary feeding practices in Kenya for infants and toddlers: providing timely, frequent, and nutrient-dense feeds tailored to local foods supports growth and reduces later appetite for ultra-processed snacks.

Activity Important in Fighting Obesity

Weight is about energy in versus energy out. Regular movement protects against unhealthy weight gain, builds strong bones and muscles, improves mood, and helps learning.

Global health guidance recommends that children aged 5–17 engage in at least 60 minutes of moderate-to-vigorous physical activity each day, a clear target that we should encourage in Kenyan homes and schools.

This doesn’t have to be formal sport alone; walking, active play, cycling, and short active breaks between lessons all count.

Also Read: ATNi Executive Director Greg Garrett On Nutrition Crisis and Silent Obesity in Kenya

Role of Schools and Programmes

Schools are powerful settings for change. When cafeterias and vending options offer balanced meals instead of sugary snacks, and when nutrition is taught alongside daily physical activity, children adopt healthier behaviours.

Kenya’s expanding school-meals efforts, including new models that reach vulnerable learners, are promising ways to deliver fortified, balanced meals at scale and support local food producers.

What Caregivers, Teachers, and Communities Can Do Today

Model behaviour. Eat together and make fruit and vegetables visible and regular.
Limit screen time and replace some sitting time with active family games or walks.
Don’t use food as a reward or punishment. This teaches emotional eating.
Support school policies that restrict the sale of unhealthy snacks and incorporate nutrition education.
Shop smart. Be aware that the growing supermarket sector is changing food availability and choices; prioritise whole foods over processed, packaged options.

Also Read: Ozempic and Other Weight-loss Drugs Linked to Rare But Serious Eye Conditions

A Call for Multi-Sector Action

Preventing childhood obesity in Kenya is not a single-person task. Families, teachers, health workers, local leaders and policy makers must coordinate: invest in wholesome school feeding, limit unhealthy food marketing to children, ensure safe play spaces, and offer clear, culturally appropriate nutrition guidance.

Quick Checklist for Parents -Easy Wins