A common health problem arising over the last few years is obesity among children and teenagers. Taking the example of the USA, the number of children who are either obese or overweight has increased to almost double in a couple of decades.
Obesity at such young age can have detrimental health issues. On the other hand, since they are young, you can easily incorporate changes into their diets and habit. The following are some dietary changes that can help obese children and teenagers.
- Eating healthy food is the first step toward bringing their weight down. However, it is easier said than done. Thus, the whole family should start eating healthy, which will encourage them to follow suit. Once the entire family is involved in eating healthy, kids will have more motivation and lasting habits.
- It is essential to teach your kids the difference between healthy and unhealthy food. This will help them decide, whether the food that they consume is good for their health or not.
- Making it a habit to have breakfast every day is essential in this. Children who eat breakfast have a lower probability of becoming overweight or obese. Children who skip the first meal might end up eating a lot more for the remaining meals. A good breakfast could include fresh fruits, oatmeal, or whole-grain cereal. Introducing them to low-fat milk is a good option as well.
- Reducing the intake of fats is another simple yet effective step. You must find ways to cut down on saturated fats. Fats from nuts, fish or vegetable oils are acceptable for the body in moderate quantities.
- Ensure that children eat their meals regularly and in a timely fashion. This will avoid them from depending too much on snacks or overeating in some meals.
- Soda and sugary drinks are a bit No. You can introduce them to sparkling water with a hint of lime juice or fruit juice.
- You can control the portion size as well. Anything in excess can lead to weight gain. A common trick is to use a smaller dish to control portions. You can follow a similar technique in the kitchen as well, to avoid multiple servings.
- Avoid eating out, junk food and sweets as much as possible.
- Including more fruits in any form in the diet can be quite helpful. Children can either consume the fruits as a whole or as smoothies, along with yoghurt, frozen fruit bars, etc. Fruits and fibres provide a sensation of being full, thus reducing overeating.
- For children who are fond of meat, you must look at lean meat options, seafood, poultry, soy products, eggs, beans, and peas, instead of red meat or meat with high-fat content.
- Including regular workouts in different formats will also help in the pursuit. Depending on your children, you can either opt for structured exercises or take them out for hikes, treks, runs, etc.
The above diet options will help you curb weight for overweight children and teenagers.
