Today, nearly 1 out of 4 children in developed countries is overweight or obese. The excess weight puts kids at risk for developing serious health problems. Other kids may tease and exclude them, leading to low self-esteem, negative body image or even depression. Causes of Childhood Obesity:
• Kids spending more time watching TV, playing video games or sitting at the computer.
• Reduced physical activity.
• Easy access to high-calorie fast food and junk food.
• Busy families eat out more frequently.
• Consumption of excess sugar in sweetened drinks, juices, shakes, desserts, cakes, chocolates or ice cream.
Diet tips for Childhood Obesity
• Stock your fridge with healthy foods only. Keep the high-calorie foods out of reach of kids.
• Reduce the frequency of eating out. Consume home cooked food as much as possible. Home cooked food is healthy, clean, fresh and nutrient rich.
• Discourage eating in front of the television, computer, or other electronic devices.
• Include lots of fruits and vegetables.
• Opt for whole grains over refined flours.
• Restrict the use of refined flour products like cakes, muffins, naans, bakery products or excess sugar.
• Offer smaller portions in meals. Let the child ask for more. This develops a child’s sense of hunger and how much food is required.
• Avoid adding sugar loaded powders and drinks to your kids milk. Instead, experiment with herbs and spices. Use herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories.
• Replace high fatty foods with dairy, eggs, poultry, fish, beans, soy and sprouts.
• Substitute whole fat milk and products with low-fat products
• Select low-fat smoothies over high-calorie sugary shakes or ice cream
• Eliminate soda or any aerated drinks from the diet.
Work together with your child to help him make smart choices. Involve the entire family on the right track with food, exercise, and less screen use.
Tips on developing Healthy Habits in Kids
How can you help your kids develop healthy habits apart from clean eating? Here are some tips that will help them get away from Childhood obesity.
• Parents need to be a good role model.
• Parents must start consuming healthy foods and choose active pastimes.
• Avoid eating while watching TV or mobile. It leads to binge eating.
• Limit exposure to screens outside of school to not more than an hour in a day.
• Eat along with your child: Children pick eating habits from parents and family.
• Make sure the child is involved in at least 1 hour outdoor active activities.
• Educate your child about what it is to be healthy and how to make healthy decisions.
• Involve the whole family in building healthy eating, drinking, and physical activity habits.
• Your child needs enough sleep. A minimum of 8 to 10 hours sleep will keep all the stress-related health problems at bay.
0 Comments