Feeding Smart from the Start to Prevent Childhood Obesity

Today, nearly one out of four children are facing overweight or obesity issues. Childhood obesity has become a serious condition these days as it can put the children at high risk for developing serious health issues, including diabetes, heart disease, and asthma. Childhood obesity can also take an emotional toll on a child which further contributes to low self-esteem, negative body image, and even depression. Paying heed towards your child’s health from the very beginning is the foremost step to safeguard the health while preventing such health ailments. Right from feeding smartly to motivate your child to take active part in the physical activities- there are plentiful of steps you can take right from the start to prevent childhood obesity and health risks associated with it.

It is said that “you are what you feed” and therefore food plays a significant role in deciding your child’s health. Maintaining a healthy relationship with food not only nourishes the kids from within but also makes the future all hale and hearty. Here are some smart ways to feed your child rightly to prevent childhood obesity:

• Make breakfast a priority meal: Children who eat breakfast every day are less likely to be obese than those who skip the first meal of the day. It is important to focus on healthy choices, like oatmeal, fresh fruits, whole grains, cereal that is high in fibre and low in sugar. Always pick low-fat milk instead of sugary cereals, donuts, or cheesy toasts.
• Go for good fats instead of no fats: Not all fats contribute to weight gain! Instead of trying to cut out fat from your child’s diet, replace unhealthy fats with healthy fats. Always check labels on commercially-baked goods, packaged snack foods, and fried foods, and avoid anything with ‘partially hydrogenated’ oil in the ingredients, even if it claims to be trans-fat-free since it is unhealthy. Healthy fats can help a child control blood sugar levels and avoid diabetes too. Some of the good fat choices include avocados, olive oil, nuts, fatty fish, soy, tofu, or flaxseeds.
• Limit calorie-rich temptations: By reducing the availability of sugary, fatty or salty snacks, you can help your children to develop healthy eating habits. Only allow them to eat these foods occasionally, so that they truly will be treats for them! Instead of giving highly processed drinks and foods like chips, candies, packaged fruit juices, and chocolates, give them homemade snacks like baked kale chips, popcorn, roasted nuts, or fruit smoothies.
• Add variety just like a rainbow: Serve and encourage consumption of a wide variety of fruits and vegetables. A wide variety of fruits and veggies give proper nutrients to your kid and help them to nourish. This should include red (beetroot, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli), and so on just like eating a rainbow on a plate.
• Don’t forget water intake: Water helps in flushing out the toxins from the body and reduces the cravings of junkies or sugary food items that can lead to weight gain. Staying hydrated throughout the day is extremely important for the proper functioning of all the body parts.

Over to you:

Childhood obesity is prevailing in many parts of the world but with necessary measures of correct food choices and physical activity, it can be controlled well. Encourage children to eat healthy food by being a good role model as children learn what they see in front of them. Also, ensure they get adequate sleep as too little sleep is also linked with obesity.