Are you worried about the expanding waistline of your kid? Is your child frequently teased by his/her friends due to overweight?
There are some of the causes that result chubbiness in children- unhealthy eating habits, spending time sitting at the computer, watching television, playing video games, and lack of physical exercise. Child obesity is a severe medical condition that leads to several other diseases such as heart diseases, high blood pressure, diabetes, and gastrointestinal issues. But, it’s a preventable health problem.
Here are some steps that you should take before the problem arises:
1. Encourage Healthy Eating Habits
- Instead of restraining your overweighted- child from eating, when he/she is hungry or putting on a restrictive diet, allow him/her eating healthy food.
- Discourage eating meals and snacks in front of the TV.
- Serve your child with a healthy breakfast comprising of low-fat milk, fresh fruits, whole grain cereal or oatmeal. Children, who skip breakfast, are more likely to be obese.
- Cut back on sweets, junk food and high-calorie food.
- Schedule a routine meal and snack time for your kid.
- Include cooked and green leafy veggies in their diet.
- Pack a healthy lunch.
- Encourage them to drink plenty of water.
- Occasional treats is OK, but say a big “NO” to dining out daily.
2. Use Smaller Dishes
- Use small plates or bowls to serve food to your kid; he/she will eat less.
- Takeout food from large packages, and store in smaller containers. The larger the package, the more your kid would like to eat.
3. Exercise with Them
- Encourage them to involve in physical activities like dancing, swimming, brisk walking, jumping rope, playing soccer, etc.
- Take a walk with your kid. Visit the local market. Explore a local park on foot.
- Involve them in household activities like vacuuming, dusting, sweeping, taking out trash, and mopping.
4. Reduce Sedentary Activities
- Children, who spend most of the time sitting, are at the highest risk of becoming obese.
- Limit the time your child surf the web, play video games or watch TV, but not more than two hours each day.
- Instead of rewarding your child with extra time in front of the computer or TV, promise them an activity of their interest or an outing.
5. Be a Role Model Yourself
Children learn from their parents. They follow what their parents or elders do. If your child sees you watching less TV, eating green vegetables, and performing actively, he/she will go after the same.
Here is the list of snacks that you should avoid or give to your kid.
- Fresh Fruits
- Green leafy vegetables
- Low-fat dairy products
- Whole grain cereals and breads
- Fruit- juice with added sugar
- Ice-cream, cookies, candy and cakes
- Chips and white bread
- Sweetened lemonade
- Fatty lunch meats