Obesity is a growing concern throughout the world, among both adults and children. However, by implementing the following recommendations, we can contribute to the prevention and resolution of this condition.
Set an example: Children often imitate their parents' behaviour. By setting an example of healthy eating and an active lifestyle, you are setting a positive example for your child to follow. For example, by always having a bowl of fresh seasonal fruit visible in the kitchen or dining room, even if the child isn't interested in fruit (same for vegetables), they have seen it and it will become ingrained in their habits. In time, they will start asking for it. Similarly, never stop asking them if they want any, even if they don't at the moment, that doesn't mean they won't try it later!
Choose whole and organic foods: Replace processed junk food with nutrient-rich whole and organic foods that are free from artificial additives. Reduce your reliance on fast food, takeaways and microwave meals, which are often high in unhealthy fats, sugars and sodium.
Instead, opt for home-cooked meals made from fresh ingredients. That way you know what you're eating, you can control portions and create balanced meals.
Encourage a balanced diet with plenty of plant-based foods by going back to basics: fresh, raw, seasonal foods whenever possible to provide all the essential nutrients. Incorporate plenty of fruit, vegetables, wholegrains, healthy fats and proteins.
Limit sugary and ultra-processed foods (eat real food that grows outdoors and doesn't come from a laboratory): Reduce your intake of sweets, white or milk chocolate, candies, fizzy drinks and other high-sugar, high-calorie snacks.
Try the following snack ideas instead:
A piece of toasted sourdough bread with 2 pieces of dark chocolate (melting on top, it's delicious),
A banana with melting dark chocolate
Plain yoghurt with pieces of fruit like kiwi, strawberries, raspberries...
2/3 dates with chocolate/or peanut butter
A handful of nuts (cashews, walnuts, almonds)
Homemade smoothie (a fruit + alternative milk + a spoon of peanut/almond butter)
Homemade hot chocolate - cacao + alternative milk
Crudity (carrot, cucumber) + houmous
Tomatoes and guacamole (homemade smashed avocado and cream cheese)
Start the day off right: a tasty breakfast sets the tone for the day ahead. Make sure your child starts the day with a nutritious breakfast including wholegrain cereals, protein and fresh fruit or vegetables. He will be full longer than if he ate biscuits, or cereals with orange juice. These are quickly digested carbohydrates that increase blood sugar levels. he will therefore be hungry 1/2 hours later and a peak of fatigue will follow.
Try these instead:
Avocado toast with sourdough
Eggs or beans on sourdough toast
Oats + fruit + nuts and seeds (chia seeds)
A homemade smoothie with scrambled egg
Homemade pancakes (with oats and dark chocolate + protein powder)
Plain yoghurt with fruit/maple syrup
Offer fruit or vegetable juices: Introduce vegetable juices as a healthy drink option. Let your child explore different vegetable combinations and involve them in making the juice, so they can make their own nutritious choices.
For example:
Papaya, pineapple, orange and cucumber.
Melon and strawberries.
Apples, watermelon and peaches.
Support physical activity: Involve your child to take part in regular physical activity by getting them into sports or outdoor games. Find activities they enjoy and support their interests so that exercise becomes a fun and integral part of their routine. As well as being good for fitness, exercise is also good for socialising and mental health.
Educate and empower: Explain to your child the importance of choosing healthy foods and taking care of their body. Give them the means to make informed decisions about what they eat and how they stay active.
Seek professional help: If obesity persists despite efforts at home, seek advice from healthcare professionals. They can provide personalised recommendations and support to help your child achieve a healthy weight.
By implementing these preventive measures and solutions, we can work together to combat obesity and promote a healthier future for children.
Comments