The prevalence of childhood obesity has increased at an alarming rate globally. A poor diet has been proven to contribute significantly to the development of obesity and a variety of other health issues such as heart disease, diabetes, cancer, and many more. As such, eating a well-balanced diet from a young age is critical for maintaining a healthy weight and avoiding weight-related diseases.
What Are Our Children Eating?
Nowadays, children consume more sodium, fats, and sugar in their diets than they consume fruits, vegetables, and dietary fiber. This has led to a rise in childhood obesity all over the world. Approximately 13% of South Africa’s children under five years are overweight, while in the United States, childhood obesity affects about 14.7 million children and adolescents.
Parents find it challenging to stick to their children’s balanced diet and achieve their nutritional needs. Therefore, to prevent your child from becoming obese as they grow, you should limit or avoid giving them certain foods with high fat and sugar levels.
Even though obesity does not directly cause certain health issues, it can increase their likelihood of occurrence. Therefore, implementing a healthy eating plan is beneficial for a healthy lifestyle because the health of your body reflects what you put into it.
A Plan To Combat Childhood Obesity
Here are some quick, nutritious foods that parents and caregivers can prepare for their children to avoid obesity:
Protein
Having lean protein foods such as poultry, eggs, and fish will help you stay full, reduce cravings, and balance your blood sugar levels.
Lean protein foods have a milder effect on blood sugar and insulin, which may aid in suppressing appetite. Plant-based proteins such as legumes, beans, and lentils offer similar benefits, and because they are high in fiber, they also help manage excessive weight gain.
Fruits and vegetables
Fresh fruits and vegetables contain more effective vitamins and minerals that can help you manage your weight better. For instance, leafy vegetables such as spinach contain protein and are also high in vitamins, minerals, and fiber.
Therefore, instead of preparing salty meals like chips or crackers for your child, rather keep cut-up fruits and vegetables available for snacks.
Fat-free or low-fat dairy products
Normalize serving more milk and milk products with reduced fat. However, if your child is lactose intolerant, start serving lactose-free milk, cheese, or yogurt. Moreover, you can encourage your child to try non-dairy liquids that are enriched with calcium or vitamin D.
Whole grain
Whole grains provide numerous health benefits since they are high in proteins and fiber, which can help your body eliminate fat and other waste products your body does not need. Therefore, replace carbohydrate food sources with whole-grain foods. A good option is to include whole wheat, brown rice, nuts, and oats in your child’s diet plan.
Takeaway
Obesity does not develop overnight; it develops gradually as a result of poor dietary and lifestyle choices. Parents can help their children develop lifetime good eating habits by offering a variety of healthy foods at home and limiting junk food and sugary drinks.
A nutritious eating plan will not only protect your child from chronic diseases, but will also help with weight control and immune system strengthening. By making small but important lifestyle adjustments and adopting healthy eating habits, you and your children can minimize the risk of obesity.
