Ms Praniti Singh

With over 10 years of experience in the field of Nutrition, Ms. Praniti Singh is a Clinical Nutritionist & the first Bariatric Nutritionist of Nepal. She is currently working at Norvic International Hospital and is a Gold Medalist in M. Sc. Foods & Nutrition from Amity University, India and the recipient of Shree Baljeet Shastri Award for ‘achieving highest academic excellence and traditional & moral values’. Through the years she has been involved in giving various training in Critical Care Nutrition, has presented on Eating Healthy for a Healthy Menopause and Nutrition for Women at the MESON Conference, Nutrition for Cancer Patients at Bhaktapur Cancer Hospital, Childhood Obesity at Nepal Pediatric Society etc. She is also the Consultant Nutritionist to eminent personalities of Nepal belonging to various sectors of Nepal. She is a firm believer of the fact that a balanced diet along with a good lifestyle is the key to the collective wellbeing of a person. She is also an advocate of traditional Nepali cuisine and believes in eating traditional, local and seasonal food.

A few years ago, I asked an 11-year-old child, “Do you play any games?”
The proud and immediate response came, “Yes, I do, for hours!”
Curious, I asked, “What games do you play then?”
The answer took me aback and made me laugh: “I play video games.”

Earlier, “playing” meant running outdoors, chasing each other, and getting your clothes dirty. Today, the idea of play has shifted indoors – onto screens. This innocent conversation made me realize that it is not just the games, but our entire lifestyles have evolved.

Likewise, the traditional image of malnutrition in Nepal – bony, emaciated, stunted children — is also changing. A new, quieter threat is rising: childhood obesity. What was once seen as a problem of the West has quietly entered Nepali homes, riding on the waves of urbanization and modernization.

Today, Nepal faces a double burden of malnutrition, where undernutrition and overnutrition coexist.

The chubby child mytg In our society, a round, chubby child is still viewed as healthy – a symbol of prosperity and good parenting. Out of love and societal expectations, parents often overfeed their children, unknowingly doing more harm than good.
It’s time to shift our cultural mindset.
Health is not about weight; it is about balance – between food and exercise, indulgence and discipline.

Childhood Obesity in Nepal
Traditionally, Nepal’s health challenges revolved around undernutrition. However, recent studies reveal a new reality.

According to the Nepal Demographic Health Survey (NDHS) 2022:
• 69% of children aged 6–23 months consumed unhealthy foods.
• 43% were given sweet beverages instead of healthier options like water.

Childhood obesity may not yet be a top concern in every Nepali household, but the statistics show that it soon could be.

Without intervention, these children face increased risks of:
• Type 2 diabetes
• High blood pressure
• Heart diseases
• Mental health challenges like low self-esteem and depression
• Eating disorders such as anorexia nervosa and bulimia nervosa

Diseases that once appeared in adulthood are now affecting children and this growing health crisis threatens to strain Nepal’s healthcare system in the coming years.

What Is Behind This Shift?
Several urban lifestyle changes are driving the obesity epidemic:

1. Changing Diets
Traditional home-cooked meals are being replaced by:
• Instant noodles
• Fried snacks
• Ultra-processed junk foods
• Sugary drinks like sodas and packaged juices

2. Rising Screen Time
Children today spend more hours on phones, tablets, and televisions than they do outdoors. The playground has been replaced by a study desk and smartphone screen.

3. Academic Pressure
Increasing academic demands have squeezed out physical activity. With homework, tuition and exam preparation taking priority, exercise and playtime have become afterthoughts.

4. Socioeconomic Factors
Interestingly, higher socioeconomic status can sometimes correlate with higher obesity rates, due to easy access to calorie-dense foods and less emphasis on active living.

5. School Practices
Many schools, despite health advice, still offer unhealthy food options in their cafeterias. Children have little choice but to consume what is served.

How Can We Tackle Childhood Obesity?
The good news: Childhood obesity is preventable.

But it requires a team effort from families, schools, communities and policymakers.

Here’s how we can begin:
At Home
• Mindful Eating : Teach children to focus on their food instead of screens while eating.
• Fruit and Vegetable Intake : Ensure 4–5 servings of seasonal fruits and vegetables daily. Use creative recipes like vegetable fried rice, parathas or cutlets to make veggies appealing.
• Healthy Hydration: Encourage water over sweetened drinks, including juices, sodas, boba tea, etc.
• 80-20 Rule: Aim for 80% wholesome home-cooked meals and allow 20% indulgence or treats.
• Avoid Junk Food as Bribes: We often bribe our kids with the promise of chocolate, ice cream, pizzas, etc. For example, we mindlessly say, if you finish your homework, I will take you out for an ice-cream. This cycle makes them believe that the junk food we bribe them with is superior to other meals and therefore must be earned. Instead of offering junk food as rewards, find non-food rewards like a day out, a new book or extra playtime.
• Daily Activity: Just like we assign screen time for them, allocate 60 minutes for outdoor physical activity every day. Introduce “No Screen Days” and replace them with family hikes, bike rides or games.
• Prioritize Sleep: Ensure children have consistent, early bedtimes to aid their growth and recovery.
• Lead by Example: Parents must model healthy eating and active lifestyles.

At Schools
• Offer healthier, nutritious lunch options.
• Incorporate nutrition education into the curriculum.
• Promote physical activities and outdoor play as much as academic excellence.

In the Community
• Create safe outdoor spaces like parks and playgrounds.
• Launch awareness programs about the importance of nutrition and physical activity.

Through Policy
• Regulate the marketing of unhealthy foods and beverages to children.
• Make nutritious food options accessible and affordable for all.

A Call for Collective Action
Nepal stands at a crossroads. As we continue to modernize and grow, we must ensure that our children do not inherit lifestyles that rob them of their health and happiness. Addressing childhood obesity today is an investment in a stronger, healthier tomorrow. Let’s raise awareness today for a healthier Nepal tomorrow.
Healthy habits start early. Let’s help our children grow into the bright, strong future they deserve.