Avoid cola, packaged foods, contain protein, vegetables: healthy eating must start early for children
Here are some of the specific problems we created for our children and a look at how we can undo certain things.
Children are particularly vulnerable to the temptations our media-centric culture creates from food advertisements and sedentary video games. Neither the media nor the education system have a strong, well-funded program promoting healthy alternatives like exercise and eating well – you need to protect and educate them yourself. Here are some of the specific problems we created for our children and a look at how we can undo certain things.
Avoid Cola: Sugar is a major problem. The link between high fat diets in children is less clear. Soft drinks, other sweetened drinks, and fruit juices can all be identified as major causes of obesity in children. American scientists have reported that drinking sugary soda regularly increases a child’s risk of obesity by 60%. The average adolescent consumes 15 to 20 extra teaspoons of sugar a day just from soda and sugary drinks. While juice is still better than soda, it’s still filled with sugar.
Avoid packaged foods: Packaged foods can be very dangerous because they contain a lot of preservatives and sometimes sugar. Children should eat less from packaged foods and more from the kitchen.
Add protein: Parents should make sure that their children’s plates contain a variety of ingredients and make them more colorful. You should make sure they are getting some type of protein food, be it vegetable or animal protein.
Include vegetables: Vegetables are a must with every meal. If the child doesn’t like it, the parents need to be creative with their recipes.
Include healthy fats: Healthy fats like flax seeds, avocado, nuts, olive oil, coconut oil, rice barn oil, and omega-3-rich fish oil must be included in children’s meals.
Promote healthy eating: Children should avoid unhealthy diets. If the snacks are healthy, let the children eat as often as they want. Most children follow instincts about food intake; You eat small amounts and frequent meals. Don’t let the child “finish the whole plate” or force them to eat all of their food in two or three large meals.
What is Stored in the Kitchen Matters: It is very important what kind of food is stored in your kitchen. When the cabinets are full of high-sugar / high-fat snacks, soft drinks, and other fast foods, your kids will eat them and stop consuming other foods. On the other hand, if you keep a variety of fresh, unrefined foods – foods low in sugar and fat, your kids will eat them and get used to them over time.
Sedentary lifestyle also plays an important role in obesity in children. Research has shown that the annual distance children travel has decreased by nearly 30% since 1972, in part because more parents drive their children to school because they are dependent on television, cell phones, and video games, even more during COVID-19 Pandemic. Do not force a child to exercise, physical activity can be “hidden” in the form of games and sports. In this way, physical exertion is combined with fun and enjoyment. Let the child choose whatever type of activity. As long as they move, it works and they will generate further interest. Your children imitate what you do. This may not be immediately apparent. However, a lot of behavioral research suggests that sooner or later most children become interested in their parents’ behavior patterns. If you’ve been sitting around drinking beer and watching TV all weekend, eventually you will too. When they see that you are consistently eating healthy foods and exercising, they will most likely become interested in this lifestyle too. Engaging in sports activities is the best way to keep them healthy and fit.
Excessive television viewing also plays a crucial role in obesity in children, especially girls. Studies comparing television time in American and European children show that the obesity rate is lowest in children who watch TV for an hour or less a day and highest in children who watch TV for four or more hours a day. Studies also report that contact time (being able to see and talk to your children) is important. However, the quality, rather than the quantity, of the time you spend with your children seems to be the most important factor. Staring at the TV with your kids every night isn’t as good as taking them on a weekend camping trip once a month. Mental stimulation seems to be the key.
Small, subtle changes in habits, such as limiting television, video games, and computer use to a few hours a week, can go a long way toward managing weight regardless of diet or exercise.
An important fact that we need to recognize is never to criticize children for being overweight. Such attitudes could put children at risk for eating disorders that pose equal or even greater health threats. Most importantly, never forget this golden rule: practice what you preach – if your children see you eating vegetables and other nutritious foods most of the time (remember what that means?), They eventually will.