Will the upsurge in childhood obesity continue all over the world? Researchers answer yes to this question, of course, with concern. How can this situation be better? Well, Parental guidance is the only solution. There are ways parents can learn to prevent raising kids as obese children.
Never allow your children to skip breakfast:
According to nutritionist Joy Bauer’s guidelines, eating breakfast regularly help children to have appropriate focus on studies and other activities. Quitting breakfast leads to gain more weight by increasing BMI(Body Mass Index) in children. Obesity in children is defined by the level of BMI. It is also found that non breakfast eaters have higher BMI which can lead to obesity. There are ways parents can make their children eat in the mornings by innovatively cooking healthy breakfast.
Increase the amount of fiber content to improve metabolism:
Metabolism is one of the most important process necessary to avoid obesity in children. Check whether your child has enough fiber intake. Both soluble and insoluble fibers help in decreasing obesity in children. White, Rye and Whole bread, Cornflakes, Oat bran are the best breakfast dishes with higher level of soluble and insoluble fibers. Apple, Banana, Berries, Cherry, Oranges, Peach, Tangerine are the best fruits with high level of fiber which can be combined along with breakfast meals. Broccoli, Carrot, Corn, Lettuce, Peas and Potato are the high fiber vegetables. Along with these vegetables, beans and lentils can be added for lunch and dinner to improve the fiber intake in children. These high fiber contents improve metabolism in children and inturn help to lose unnecessary weight. Do you know ginger is the natural remedy in improving metabolism?
90 / 10 rule – Create a boundary to fast foods, sweets, snacks and juicy foods:
Do you feel you are making a sin by saying your kid no to Chocolates? Do not worry. Parents can easily monitor unhealthy food intake in children by creating a boundary. Joy Bauer has given percentage theory as a solution to this problem. I call it 90 / 10 rule. Parents can encourage their children to develop a 90 / 10 plan with their food intake. 10% or around 150 calories of sweet, savories or other fast foods a week is absolutely fine, provided kids take healthy food in remaining times. Make sure they eat enough vegetables all the times.
Check if your child is physically active enough:
Howmuchever you increase the healthy food intake in children, it is important for them to be physically active as possible. Nowadays, children spend their playtime in front of television, computers or video games. Once they are addicted to these entertainment mafias, it will be tough to take them out of it. Encourage your children to participate more on outdoor games that require physical exercise. Motivate them to run, walk and move a lot while playing. Train them to balance their time in watching TV along with playing outdoor games.
Be creative to make eating a fun activity:
Compared to adults, children easily get bored with the routine. They always want to have fun with whatever they do. Be creative to make your children’s eating time a fun time. Children easily get attracted to bright colors. Make sure to prepare colorful meals for your children. Wondering how? Have you seen how children react while seeing lettuces or broccoli or other green vegetables in their plates? Mix other vegetables like carrot and corn along with the green vegetables to make the meal look brighter and colorful. You can add a little cheese to make it richer. Breads can be cut into different shapes using biscuit cutters before toasting them. Think harder on how to be more creative.
The most important factor is to make your children follow these suggestions by talking to them nicely. Make sure you are not creating any psychological pressure in children during the process.
10 ways to prevent raising a fat kid, MSNBC
List of soluble&Insoluble Fiber Foods, Fat Free Kitchen
Dan Amzallag, Obesity in children – Implement Good Eating Habits for a healthy lifestyle Associated Content