Yes we all know the following information. Yes we all know we should be on a good weight reduction program. So we are not doing what we know to do! WHY ?
Most people know that a good, healthy diet should consist of the basic foods like fruits, vegetables, low and fat-free dairy products, lean proteins, and whole grains. Even with this basic knowledge, however, many of us often overeat, or end up eating foods that are very high in things like sugar and fats. While we might not realize it, these unhealthy eating habits can be passed onto our children, resulting in childhood obesity. This is a problem that strikes millions of kids in the United States and can lead to a myriad of health issues such as diabetes and heart problems.
http://tinyurl.com/5z5tevSometimes, we think we are doing our children a favor when we serve them quick and easy meals, but often these meals or after school snacks can be extremely high in fat and calories. Fortunately, there are some things you can do to help limit your child's caloric intake in order to prevent weight gain or obesity. These things are easy to do, and hopefully will become a habit over time that your child will carry with him or her throughout their life.
1. Instill Healthy Eating Habits in Your Kid
http://tinyurl.com/5z5tevBefore you can adapt a new method of eating for your family, it's important to realize why kids can have such a high caloric intake without you even realizing it. First and foremost, foods designed just for kids often have tons of sugar in them. Colorful packaging can be deceptive, and often leads parents into thinking they're purchasing a healthy option when it's really laced with sugar.
http://tinyurl.com/5z5tevGood food habits begin at a very early age. Be aware of how much you feed your infant. Overfeeding very young can lead to serious health problems later on down the road. Juice should not be given to children until they are at least 6 months old. Most small children's bodies know how much they need as they get bigger, so be aware of how much you are giving them.
A wide variety of foods are important to introduce to your kids. If they refuse that plate of broccoli (when they're older), keep trying. Do not allow your children to dictate what they will eat. If you let them skip the vegetables, they will develop bad eating habits later in life and not eat these healthy foods as adults.
2. How to Control Your Kid's Food Portions
http://tinyurl.com/5z5tevLarger portions are another reason children tend to be overweight. Today's idea of a portion is not what it used to be, and with fast food restaurants pushing "super sized" menu options, it's even more difficult. Soda is another culprit and has been known to cause diabetes and weight gain.
Fortunately, there are some ways you can measure your children's portion sizes. Since portion sizes are often a factor when it comes to taking in too many calories, it's important to know just how much food you're serving them. For toddlers, a good rule of thumb is to remember that their portion size will be about a quarter of an adult's. Preschool children can move up to about one-third, and as your child grows the portion sizes can slowly increase.
Of course, portion sizes are not the only issue when it comes to limiting your kid's calorie intake. Try to set aside a time each day to have a snack, and stick to it. This will train your child's metabolism and keep it at a healthy level. When the body does not eat for an extended period of time, it tends to go into a "starvation mode." With regular, small snacks, your child's energy levels will be higher, and their body will maintain healthy metabolism levels.
When serving up these daily snacks, don't forget those portion sizes. You don't want their mid day or afternoon snack to turn into an extra meal. This will often mislead kids into overeating and making them think it is ok to eat too much. Look at the labels on your food and see what a portion size really is, and then stick with it. Sometimes we may think a portion is one size, when in reality it is much smaller.
Fruit juice can be good and very often healthy for kids as well, but try to limit their intake of fruit juice. Pay special attention to the sugar content in fruit juice, as many brands say they are all-natural but really contain a lot of sugar. Try to limit them to one small glass (about 6 ounces for younger kids, and no more than 12 ounces for kids over 6 years old) per day.
3. Restrict Their Consumption of "Junk Drinks"!
http://tinyurl.com/5z5tevOf course, it goes without saying that all sodas should be avoided if possible. This drink is a major reason people are overweight, and is often considered to be quite addictive. It can also cause hyperactivity in children. If you do give your kids soda, make it a special thing so it's more of a treat than an every day beverage.
A recent study showed that over 70% of American children drink soda at home, and of that 70 percent, over half drank it at school as well. Soda machines are abundant in today's modern schools, making it more tempting than ever for your child to buy a can. While soda might taste great, it is one of the biggest culprits for obesity in both children and adults in this country.
Make drinking soda pop a rarity so it does not allow itself to become a habit for your children. Set a good example by drinking water or low fat milk, as well as natural fruit juices. If you lead by example, the odds are much better that your child will follow in your footsteps and choose a healthier path.
Sweetened tea and things such as chocolate milk should also be limited. Milk is definitely good for your child, but again you should try to limit your kid's milk consumption, especially that of whole milk. Whole milk has also been linked to obesity and can be too much for small, growing bodies. Try to only buy and serve 2% milk instead of whole.
Fried and fatty foods should be avoided, particularly in younger children. Frozen kid's meals are ok if they pass certain guidelines. Knowing what to look for is absolutely instrumental in helping keep the pounds off and keep your child healthy. As a general rule, natural and home-prepared meals are ideal.
4. How to Pick and Choose the Best Foods for Your Kid!
Fiber is important for people of all ages, so serve up whole wheat bread instead of white bread. It's rich in vitamins and promotes a healthy digestive system. In addition, whole-wheat items (like breads and cereals) tend to be lower in calories and much better for you. If you develop a habit of eating wheat bread early, odds are it will carry on throughout their lifetime. White bread has virtually no nutritional value in comparison to wheat.
Dessert is usually children's favorite part of the meal. Try to avoid giving them cookies and snack cakes, but instead serve up fresh fruit. You can top off the fruit with a fat free whipped topping to give it a sweet surprise. Another good idea is low fat pudding or Jell-o. These options are much better than processed sugar and fat that you'll find in commercialized desserts.
Fast food is fun, but it should definitely be limited. Make a trip to the drive through a special treat and not a habit. Come up with ways you can make a healthy meal in a hurry on the days you just don't have time to cook an entire meal. There are always healthier options than fatty hamburgers and French fries. If you plan in advance, you can avoid making this stop, and it will save you money.
5. Teach Them the Best Practices
It can often be tempting to sit the kids in front of the television set when it's time for a meal. You should try to encourage everyone to eat at the table instead. This triggers the idea that food is meant to be eaten at certain times and in a certain place, not whenever we want and how much we want to eat.
Designating dinnertime together fosters family time and builds kids' self-confidence. It also teaches them that eating is something we do for nutrition, and not just an empty minded habit while sitting in front of the television or playing a video game. Kids who are allowed to eat wherever they want in the house often tend to overeat.
Keep a food diary of what your children (and you) are eating. This really helps to track where the calories are coming from, and what items you might want to avoid, as well as the items you may want to eat more of. You can turn this into a special game or event so that it's more fun for everyone. Knowing what is being eaten every day is a huge part of maintaining a healthy lifestyle and being aware of the things you're serving your children.
6. Teach Them the Fun Way – The Merits of Maintaining a Healthy Lifestyle
While adapting these healthy eating habits is important, it's also imperative that you don't dwell on it or talk about it too much with your kids. Too much emphasis or counting every calorie can lead to feelings of low self esteem and pressure. Parents tend to put a lot on their children when it comes to sports and grades, so they do not need one more thing to make them feel stress.
Talk to your kids about calories and nutrition. Find out if their school's physical education or health education departments offer classes in this kind of information. See if a teacher would be willing to discuss the topic with your child's class so that he or she feels like they are a part of something everyone can participate in.
Limiting calories is not the only way to help your children stay at their proper weight and physically fit. Exercise is important and should be implemented in a way that makes it fun and easy. Some kids look at physical activity as a form of punishment, while others are naturally apt to enjoy sports and being active. If your little "couch potato" is having a hard time getting motivated, come up with some creative plans to help get them moving.
Incentive is the best way to get children to do things they may otherwise not want to do. Create a plan for your child that gets them moving at least 15 minutes a day. You can take a walk around the block, play a game of toss, or follow a wide variety of other simple and easy forms of exercise. All of these are better than nothing, and just a few minutes per day of movement will help them feel energized and motivated.
Now that you know some of the basic guidelines for helping your child reduce his or her caloric intake, it's essential to remember another important factor. Kids need the proper nutrition for their growing bodies, so while it's good to limit what they eat, it's also necessary to make sure they get the vitamins and minerals their body needs.
A multivitamin is helpful when it comes to ensuring your child is getting everything they need, however you should not rely on vitamins alone for their source of nutrients. Be sure you get vitamins made for your child's specific age group. Look at the various foods they eat, and determine if they contain the right source of essential vitamins. For example, vitamin E and other healthy fats can be found in things like fish and milk. Potatoes and rice can help to provide them with starches and grains.
Fiber should come from whole wheat and other natural sources. In some cases, however, too much fiber can make your child feel too full too fast, and they might not want to eat any more. This can actually prevent their overall food intake, so monitor their fiber carefully. Vitamin C and other important nutrients are found in fruits and veggies. Fresh fruits and vegetables are chock full of essential vitamins that promote heart health and other important functions.
While fats are found naturally in lots of different foods, try not to allow your kids' fat content to come from prepackaged, processed, or fast food. Some natural fat is good for you, so don't panic when they eat a hamburger as long as it's been prepared properly. Red meats are good for sources of protein for growing muscles and iron for their blood cells.
Not only will keeping an eye on your kids' calorie intake help them, but it will also give you peace of mind. In addition, it can really help you and your spouse to be more aware of the foods you're eating at home. Who knows, you might even lose some weight as well in the process! The journey you make for better eating habits is something that will reach out to the entire family.
Sit down at the dinner table for as many meals as possible with your children. Studies have shown that kids who have a designated family eating time are more likely not to be overweight, and typically do better in school and stay away from drugs. Also, by setting a time each day for everyone to sit down and eat, you're promoting togetherness and a better more solid sense of family.
It is not necessary to demand that your children clean up their plate when eating. As long as they eat a healthy portion, they can leave some behind. Demanding that children finish everything on their plate can definitely lead to overeating. Do not get into battles with your kids over food. Remember that food is supposed to be a nourishing experience and not a negative one.
Stock up on healthy foods and give your kids a wide variety to choose from. Try not to have sugar laden foods in the house and fatty foods, and make certain things a treat rather than an every day occurrence. Pay attention to breakfast foods as well such as cereals and don't allow sugary cereals as a source for breakfast. Setting the example for your children will make eating better much easier for everyone.
7. Conclusion
Childhood obesity is certainly not something you want to happen to your child. By limiting their caloric intake, you can watch over their diet better and ensure that they are leading a healthy lifestyle. Eating properly is important for everyone including adults, so by setting the precedent, you're encouraging good methods of eating that should stick with your child for many years to come.
