Healthy eating to prevent obesity in children
Childhood obesity and overweight have become a serious problem around the world. It affects more than 32 million infants
Childhood obesity and overweight have become a serious problem around the world. It affects more than 32 million infants and young children from 0 to 5 years of age according to the World Health Organization.
That number could increase and over the past 30 years, the number of obese children has been applied.
Obesity is a health problem that affects everyone and is defined by having a high percentage of body fat. A body mass index (BMI) of 30 or more is an indicator of obesity.
Despite the increase in percentages, there are many ways to prevent obesity in both children and adults. Obesity prevention begins at an early age. It's important to help kids maintain a healthy weight without focusing on the scale.
Prevention of childhood obesity and advice from pediatricians
According to experts in child nutrition, two issues must be worked on: educating parents and prevention. It's about generating good habits from the first months of life.
In this way, we avoid overweight and health problems that may affect the child; not only in childhood but also in his adult life.
Pediatricians advise as a fundamental thing that from the first contact with the baby, the goal is to promote the prevention of childhood obesity and overweight.
By educating parents. That's why, from the first visit, parents are given information on the risk and prevention of childhood obesity.
Causes and consequences of childhood obesity
The effects of obesity build up over time. An obese child is more likely to develop diabetes, heart disease, and other health complications earlier in life than someone who develops obesity in adulthood.
Obesity in childhood and adolescence can have negative consequences for children's health both in the short and long term.
According to WHO, the most important consequences that could occur in adulthood are cardiovascular disease (mainly heart disease and brain vascular accidents), diabetes, locomotor disorders, in particular osteoarthritis, and certain types of cancer (endometrial, breast, and colon).
How to prevent childhood obesity?
This eating disorder is related to lifestyle habits. The first thing to do is to teach children healthy lifestyle habits by example.
Good eating habits
Healthy, balanced, low-fat meals deliver the nutrients kids need. It also helps them develop healthy eating habits. You have to teach them about the importance of eating balanced foods, with a variety of nutrient-rich items such as whole grains, fruits and vegetables, dairy, legumes, and lean meats.
Overeating can contribute to obesity, so make sure they eat the right portions. For example, a serving would be a slice of bread, half a cup of cooked rice or pasta, and two ounces of cheese.
A balanced breakfast
A balanced breakfast is essential to prevent childhood obesity. Many children don't eat breakfast regularly, so don't eat the right nutrients to start the day with the energy your body needs.
A balanced breakfast consists of milk, fruit or juice, and carbohydrates.
Limit consumption against screens
It is advised to limit the time the children are seated; whether watching television, playing video games and, surfing the Internet, they belong to sedentary activities at no more than two hours a day.
Keeping them active
Pediatricians advise that all children perform at least one hour of physical activity every day. It can be an aerobic activity like running, strengthening muscles like gymnastics, and strengthening bones like jumping the rope.
Limiting fats and sugar
Parents should limit the consumption of sugar, pastries, and sugary drinks or soft drinks. Regular consumption of juices with added sugar is discouraged by pediatricians and dentists.
Children may eat treats occasionally but not become a habit.
Set an example
It is necessary to change our habits by feeding us properly and exercising. In this way, we are setting a good example in which the child can be reflected.
Adding fruits and vegetables to our diet, drinking fresh water from 8 to 10 glasses daily, and practicing exercise every day.
Maintaining healthy eating habits, exercising regularly, and reducing the amount of time spent on sedentary activities are the best ways to prevent obesity. For both adults and children.
It is very good to share all those good family habits to achieve good health and a better quality of life.