In the past two decades, the United States had continued to raise the number of children being obese. Do you know? That if a child is overweight in its childhood, then this might continue and cause diseases in their later life especially cardiovascular diseases such as asthma, type 2 diabetes, bone and joint problems, sleep apnea, and others like kidney failure, high blood pressure, and high cholesterol. This can also lead to lifelong physical and mental health problems and many types of cancers.
Such children might be bullied and teased due to their overweight. They might also suffer from depression, social isolation, and lower self-esteem.
What can I do as a parent to help prevent childhood obesity?
1) Keep an eye on Total calories intake –
To help your child maintain a healthy weight, balance the number of calories which your child gets from foods and beverages. Make them eat foods consisting of proper nutrition and a good number of calories. Try to develop healthy eating habits, make healthier dishes, and avoid calorie-rich foods, high in fats and sugar, or salty snacks. Excess salt can weaken the bones, therefore it should be taken in moderation. Try to include salts such as black salt and Yesterday salt in your every food.
2) Fixed one-hour physical activity and Balancing Calories –
Also, check that whether the consumed calories and physical activity are canceling out the excess calories. Physical activity will help a lot in the normal growth of a child and they will keep on increasing in height rather than being overweight. Allow them to step outside and get involved in sports and playing outdoor games or taking a long walk, gardening, swimming, jumping ropes, dancing or riding cycles.
3) A monthly BMI checkup –
If your child’s height is increased, then it is obvious that the normal weight range will also increase. Therefore, keep an eye on the height and weight ratio i.e. BMI at every month. This will let you know the requirements of your child’s body. If your child’s height is increasing then it will keep on balancing the weight from excess to normal weight range.
4) Never put your kid on dieting –
Children should NOT be placed on a weight reduction diet without any recommendation by a doctor because at this age a child’s body is getting build up and getting shaped. Keeping them on diet will reduce the necessary nutrition supple which is necessary for their body to grow.
5) Limit TV, video game and computer time –
It should be not more than 2 hours every day. This can increases hunger and child’s body wants to eat some unhealthy snacks which will lead to obesity.
6) To help your children develop healthy eating habits, follow these points –
- Avoid processed food and saturated fat.
- Avoid sugar-sweetened beverages.
- Each member should drink lots of water (7 glass of water).
- Eat a lot of Leafy green vegetables
- Include a lot of vegetables, fruits, and whole-grain products.
- Include lean meats, fish, poultry, lentils, and beans which are for high-protein intake.
- Include low-fat dairy products.
- Serve good sized portions.
Author: Hiten Patil
Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well