5 Proactive Steps To Avert Obesity In Your Child

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

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  • 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

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  • 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

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  • 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

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  • 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

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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.

Snack Chart

Here is the list of snacks that you should avoid or give to your kid.

Include:

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  • Fresh Fruits
  • Oatmeal
  • Green leafy vegetables
  • Low-fat dairy products
  • Whole grain cereals and breads

Avoid:

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  • Fruit- juice with added sugar
  • Ice-cream, cookies, candy and cakes
  • Chips and white bread
  • Soda
  • Sweetened lemonade
  • Fatty lunch meats

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