Enrich the food pattern for the kids to avoid obesity
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Balanced eating and enhanced physical activity are the two keys to the
well being of any child. Intake and output should be in balance. When
the input of eating exceeds the output of physical activities, it leads
to the obesity problems, which in turn are a major cause for severe diseases.
It is the role of the parent to instill the habit of healthy eating and
regular exercising, in the life style of the children. Here are some basic
tips to easily follow to avoid obesity.
Managing your diet
a. The initial step you have to make is creating awareness for yourself,
all about the nutritional needs of the kids. Put them in application and
educate your children about the goodness of eating.
b. Go out to a healthcare provider and know about the recommendations.
Or get in touch with a nutritionist to learn the selection and preparation
of a balanced food for your family.
c. Take your kids along with you, when you go out for food shopping and
even in the preparation of meals, at home.
d. Strict and dictatorship cannot make your kids follow your eating pattern.
Give them a choice and variety to choose and make them decide how much
they need.
e. Encourage your kids to eat variety of foods, as each food has unique
nutritive value that has to be cherished. Keep aside the sweets, high
fat and high calorie food for the special occasion. Be prompt in the serving
sizes.
f. Never hurry up the kids while they eat. This will make them realize
the taste of the food and they will stop automatically, when they are
filled.
g. Eating with all the family members will make a pleasant meal, with
all sharing and hearing of other’s opinion and feeling.
h. Encourage the kids to eat healthy snacks. Do not go for fried items
or fast foods for the snacks. A well prepared nutritious and delicious
snack is very much essential for the kids after the long day at school
and to go ahead with the homework, games and other activities.
i. Forbid high-calorie foods while watching television, as they tend to
overeat.
j. Chips, cokes, cake, ice-cream, burger, and other treats should not
be deprived at parties and other social events.
k. Make your diet consists of rich whole grains, fruits, and vegetables.
l. Include low-fat or non fat products of dairy, usually 2 to 3 servings
a day.
m. Protein rich sources like, poultry, fish, eggs, dry beans, and nuts
can include 2 to 3 servings each day.
n. Healthy snacks can include fresh or dry fruit and vegetable; low-fat
yogurt; nuts, peas, almonds; frozen yogurt, popsicles, fruit juice bars,
and fruit sorbet.
o. The kids under two years do not come into the limitation of fat consumption |
