10 Tips To Prevent Childhood Obesity

The balance between food and physical activity is the key to maintaining a healthy weight in our children. It is important to take into account the number of calories that are ingested through food and drink and the number of calories that are expended through growth and activities, especially when there is a family history of being overweight.

How can you encourage healthy habits in your children? The solutions are in your hands, they only require a little time to be included in your family routine.

The best habits for a healthy weight

Encourage a healthy way of eating: the smallest changes are what can make the difference, so some of the actions you should take are:

• Include in the daily menu, and whenever possible at each meal, a good portion of vegetables, fruits and whole grains.

• Replace whole dairy products with low-fat products.
• Eat lean meats like pork, chicken, fish, and protein alternatives like lentils and peas.
• Control the size of the portions you give to your children.
• Prioritize the habit of consuming water several times a day and in sufficient quantities to keep the body hydrated.
• Reduce the number of sugary drinks you buy in your family basket; also try to reduce very salty foods and saturated fat.

• Prepare your favorite dishes in a healthy way. Many of the recipes that our children like the most, can be prepared using healthy foods, instead of traditional options that can affect their bodies and weight balance.

• Give them delicious but low calorie snacks. It is normal for your children to want some food in the middle of the main meals, but sodas or packaged treats are not so recommended options. Ideally, you could provide snacks such as apples, bananas, blueberries, jellies, grapes, or nuts such as peanuts and almonds.
• Help your kids create fitness training routines. Naturally, the example is the best teacher, so it is important to make a habit of practicing a sport; Even if it only involves walking, you will be putting all your muscles in motion. Explain to your children that an hour of daily exercise will help them strengthen their bones, lower blood pressure, effectively manage stress and anxieties, manage their weight, and have higher self-esteem.

• Suggest fun exercises. The best method to attract your children to sports is to make it look like a game, as a relaxing activity that they do not do out of obligation but for fun. Get them involved in games like jumping rope, playing soccer, dancing, running, or swimming.
• Reduces sedentary time. Although school homework is essential and although they enjoy spending time with their video games and television shows, limit these activities to a period of two hours a day, this will make it easier for them to socialize more with their family and have more physical activity.

Tips for Successful Feeding:

• The first thing to consider is that parents should be the first involved in dieting to prevent childhood obesity. If they see that it is normal for them to have healthy habits at home, it will be easier for them to assimilate them.
• Physical activities are much more enjoyable if they are done as a family, so it would be great if you found a common schedule so that the whole family can go out for a run, a walk or have some time to dance.
• If you want to be successful, you must avoid having products that are harmful to weight and health in the cupboard. Surround your space with healthy foods, especially large amounts of fruits and vegetables.
• Do not wait until the signs of being overweight are evident, healthy eating is a practice that should be given daily, even when there is no genetic risk of obesity.

• One of the keys to controlling the weight of your children is to keep abreast of what they eat at school and prevent them from falling into excesses that could result in illness.