In an increasingly sedentary world, it is normal for everyone, even the smallest of the house, to begin to suffer from overweight problems. The situation experienced by Covid-19 has worsened the outlook, since the quarantine has triggered levels of anxiety in people, causing them to eat more at any time of the day.
Of course, as expected, this problem does not exempt children, who are the most affected. In Spain alone, between 15 and 18% of children suffer from obesity, or will suffer from it when they are adults.
Although it rarely has a hereditary origin, different studies have shown that the risk of childhood obesity is four times higher in the case of children who have at least one obese parent. However, the risk is multiplied by eight when both parents are obese, since the problem lies in the eating habits of the family.
In a nutshell, we can say that childhood obesity is yet another pandemic, one that has been spreading rapidly and that could take many lives if nothing is done about it.
Of course, in this case, it is the parents who have the responsibility of teaching their children to eat healthily. If your child suffers from childhood obesity, you will surely want to help him reach a weight where his health is not in danger. If that is the case, in this article you will find some diets that can help you fight the scourge of obesity.
However, it is always best to visit a nutritionist doctor, since they are the most qualified to deal with these cases. However, in this article, we will be giving you some guidance on how you can help your child eat healthy.
Instructions
There are many factors, which often act together, that greatly increase the risk of children suffering from childhood obesity. Some of them are the following:
- An incorrect diet: If the child consumes high-calorie foods, such as so-called junk food, baked goods and snacks from vending machines, too many sweets and desserts, as well as carbonated or sugary drinks, it is very likely that he will end up as an obese child or overweight.
- Lack of exercise: When children do not perform any physical activity, they are more likely to gain weight, since they do not burn the calories they consume. On the other hand, spending a lot of time in sedentary activities, such as playing video games or watching TV, contributes to the problem.
- Hereditary factors: a child who comes from an overweight family is much more prone to weight gain, since he lives in an environment where there is always free access to foods with a high caloric index and where no activity is encouraged physical.
- Psychological factors: when the child suffers from childhood stress, the chances of suffering from obesity are increased. In fact, some children have been shown to overeat to cope with problems or to deal with negative emotions, such as stress, anxiety, or boredom. The same can be evidenced in the case of their parents.
- Socio-economic factors: Since some people have limited resources, they are likely to buy semi-prepared food, which does not spoil as quickly, such as frozen meals, crackers and cookies, etc. In addition, they often live in low-income neighborhoods, where they do not have access to safe places to exercise.
Keep in mind that neither obesity nor overweight are self-correcting diseases. You need to make changes to your eating routine, how?
How to fight it
To try to correct these bad habits, the first thing you need to know is what foods are not allowed. Some of them are the following:
- Whole milk and yogurt.
- Fatty or mature cheeses.
- Fatty meats.
- The sweet cookies.
- All pastry products.
- The butter.
- The sugar.
- Sweets in general.
- Regular carbonated drinks.
- Excess salt.
- Fried foods and sausages, etc.
Replace these harmful foods with those that are allowed:
- Skim milk.
- Low-fat yogurts with cereals without sugar.
- Low salt and fat cheese.
- Lean meat, such as chicken or fish.
- Fruits.
- Vegetables, limiting the consumption of potatoes, sweet potatoes and corn.
- Eggs.
- Whole meal bread or white bread.
- Whole grains.
- Natural sweeteners.
- Mineral water without gas.
- Homemade vegetable broth, among other healthy foods.
What do you need
Now that you know which foods are allowed and which are not, you need to learn to combine them in dishes that are appetizing and nutritious for the child. Let’s see an example of this:
- For breakfast: a glass of banana smoothie with milk, without sugar, and a toasted sandwich with cooked ham and cheese. Another option could be a glass of milk with cocoa, two pieces of toast with cheese and jam, and a fruit of your choice.
- For lunch: chicken wings with potatoes and baked carrot sticks. A cup of fruit salad, dressed with a tablespoon of yogurt. A second option could be spaghetti with tomato sauce and minced beef and a fruit jelly cup. If you want to reward his efforts, offer him a homemade beef burger with fries and a cup of Jell-O.
- For snack: you can prepare a fruit smoothie with liquid yogurt sweetened with a teaspoon of jelly and some oatmeal cookies. Another alternative would be a low-fat yogurt and a sandwich with a slice of ham and a slice of low-fat cheese.
- For dinner: prepare baked chicken with spinach and pine nut croquettes, with a jelly. You can also grill or grill meat with mashed potatoes and pumpkin, along with a cup of fruit salad. For dinner on the weekend, if you want to reward his effort, make him a pizza with a dollop of light ice cream.
However, the ideal would be to prevent this situation, since it can have a negative impact on the child’s health. Therefore, what recommendations can we follow?
Tips
- Adjust the amounts. The portions for a child should be less than those of an average adult. Also, as far as possible, do not allow him to repeat.
- Cook in a simple way, with dishes made on the grill, in the oven, in the microwave or steamed. Eliminate fried foods, sausages and sweets. Use olive oil for cooking and to dress altos. Remember that it should always be in small quantities.
- Buy semi-skimmed milk, as well as cheeses and yogurts that are low in fat. You can allow sugary drinks or treats only at special times, like parties, movie outings, or family gatherings.
- Get your child used to drinking plenty of water. This helps to satisfy the appetite, aids digestion, the elimination of toxins from the body, among other things. If he really likes chocolate, you can afford it as long as it’s dark.
- Offer foods such as pasta, rice, legumes and vegetables, as well as fruits and cereals. Sure, they should always be cooked with little fat. Regarding sauces, it is not convenient to use mayonnaise or ketchup. You can substitute them for healthier alternatives.
- Last but not least, encourage him to practice some sport or do a little exercise so that he does not have a sedentary life. In fact, you can do it even while in social quarantine.
If you follow all these recommendations, you will not only be able to treat the problem of childhood obesity in your child, but also prevent it, in case you observe some warning signs that make you think that it could reach that situation.
